Directions:
- Preheat oven to 375 degrees.
- Stir the rice, onion, garlic, broccoli, cauliflower, chicken broth, tomato soup, brown sugar, vinegar and worcestershire together in a 9x13 baking dish.
- Combine the flour, garlic powder, salt and pepper together then toss the chicken in that mixture (I put it in a large ziploc bag and shake it all together).
- Place the seasoned chicken on the rice mixture and cover the baking dish with foil. Bake covered for 45 minutes.
- Remove foil and sprinkle with shredded cheese, bake uncovered for 10-15 minutes, until most of the liquid is gone and the cheese is bubbly.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 414.27 Kcal (1734 kJ) | ||
| Calories from fat | 78.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.77g | 13% | |
|---|---|---|---|
| Cholesterol | 144.33mg | 48% | |
| Sodium | 1511.67mg | 63% | |
| Potassium | 1135.28mg | 24% | |
| Total Carbs | 26.92g | 9% | |
| Sugars | 4.77g | 19% | |
| Dietary Fiber | 6.39g | 26% | |
| Protein | 60.68g | 121% | |
| Vitamin C | 19.7mg | 33% | |
| Iron | 1.7mg | 10% | |
| Calcium | 340.2mg | 34% | |
| Amount Per 100 g | |||
| Calories | 83.47 Kcal (349 kJ) | ||
| Calories from fat | 15.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.77g | 13% | |
|---|---|---|---|
| Cholesterol | 29.08mg | 48% | |
| Sodium | 304.57mg | 63% | |
| Potassium | 228.73mg | 24% | |
| Total Carbs | 5.42g | 9% | |
| Sugars | 0.96g | 19% | |
| Dietary Fiber | 1.29g | 26% | |
| Protein | 12.23g | 121% | |
| Vitamin C | 4mg | 33% | |
| Iron | 0.4mg | 10% | |
| Calcium | 68.5mg | 34% | |
* 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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