Directions:
- Heat the oil in a non-stck pan. Add the onion, salt and pepper (to taste) and cook until tender.
- Add the chicken, rice and cloves and ccok until the chicken turns white.
- Add 1 cup of water and bring to the boil. Add the rice and put the broccoli on top. Cover, reduce heat and simmer 20 minutes.
- Stir everything together and simmer another 5 minutes or so until the broccoli is done how you like.
- Add the reduced fat sour cream and mix thoroughly. Remove cloves. Correct seasoning. Serve
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 344.6 Kcal (1443 kJ) | ||
| Calories from fat | 104.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.62g | 18% | |
|---|---|---|---|
| Cholesterol | 17.62mg | 6% | |
| Sodium | 333.46mg | 14% | |
| Potassium | 1094.49mg | 23% | |
| Total Carbs | 49.08g | 16% | |
| Sugars | 7.07g | 28% | |
| Dietary Fiber | 9.79g | 39% | |
| Protein | 16.21g | 32% | |
| Vitamin C | 255mg | 425% | |
| Iron | 26.5mg | 147% | |
| Calcium | 182.6mg | 18% | |
| Amount Per 100 g | |||
| Calories | 79.34 Kcal (332 kJ) | ||
| Calories from fat | 24.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.67g | 18% | |
|---|---|---|---|
| Cholesterol | 4.06mg | 6% | |
| Sodium | 76.77mg | 14% | |
| Potassium | 251.99mg | 23% | |
| Total Carbs | 11.3g | 16% | |
| Sugars | 1.63g | 28% | |
| Dietary Fiber | 2.26g | 39% | |
| Protein | 3.73g | 32% | |
| Vitamin C | 58.7mg | 425% | |
| Iron | 6.1mg | 147% | |
| Calcium | 42.1mg | 18% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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