14 Ingredients
  • 1 whole chicken (3 to 4 pounds), cut into 10 pieces
  • coarse salt
  • ground pepper
  • 2 teaspoons vegetable oil
  • 1 small yellow onion, diced medium
  • 2 garlic cloves, roughly chopped
  • 2 celery stalks, diced medium
  • 1 teaspoon mustard powder
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon red-pepper flakes
  • 1 1/2 cups long-grain white rice
  • 3 cups broccoli florets (from 2 stalks)
  • 6 scallions (white and light green parts only), thinly sliced
  • 2 1/2 cups low-sodium chicken broth or water
Nutrition
931
47% daily value
4 servings
                                       
                                            low-​sugar, dairy-​free, gluten-​free
     

Fat

69% 45

Saturated

61% 12

Trans

- 0

Monounsaturated

- 19

Polyunsaturated

- 10

Carbs

23% 69

Carbs (net)

- 67

Fiber

8% 2

Sugars

- 2

Sugars, added

- 0

Protein

122% 61

Cholesterol

67% 202

Sodium

11% 270

Calcium

11% 113

Magnesium

26% 109

Potassium

23% 1059

Iron

26% 5

Zinc

45% 5

Phosphorus

84% 585

Vitamin A

24% 212

Vitamin C

68% 61

Thiamin (B1)

24% 0

Riboflavin (B2)

39% 1

Niacin (B3)

139% 22

Vitamin B6

95% 1

Folate equivalent (total)

22% 87

Folate (food)

- 87

Folic acid

- 0

Vitamin B12

41% 1

Vitamin D

180% 27

Vitamin E

11% 2

Vitamin K

52% 63

Sugar alcohols

- 0

Water

- 436
Comments
 
×