Directions:
- 2/3 cooked brown rice medley
- 1 c black beans
- 4 oz (about 1 cup) chopped chicken (tj's canned here, roast better)
- 1/3 cup frozen carrots
- 2/3 cup frozen green beans
- 1/3 cup celery
- 2/3 cup spinach (frozen)
- 4.5 cups (4 is fine, 1 container) Low Sodium Fat free chicken broth
- Cook all, 1/2 for lunch, 1/2 for dinner
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 617.34 Kcal (2585 kJ) | ||
| Calories from fat | 149.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.66g | 26% | |
|---|---|---|---|
| Cholesterol | 49.9mg | 17% | |
| Sodium | 3410.98mg | 142% | |
| Potassium | 2257.91mg | 48% | |
| Total Carbs | 62.57g | 21% | |
| Sugars | 10.97g | 44% | |
| Dietary Fiber | 25.07g | 100% | |
| Protein | 66.75g | 134% | |
| Vitamin C | 16.6mg | 28% | |
| Vitamin A | 1.5mg | 49% | |
| Iron | 7.9mg | 44% | |
| Calcium | 321.2mg | 32% | |
| Amount Per 100 g | |||
| Calories | 36.43 Kcal (153 kJ) | ||
| Calories from fat | 8.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.98g | 26% | |
|---|---|---|---|
| Cholesterol | 2.94mg | 17% | |
| Sodium | 201.26mg | 142% | |
| Potassium | 133.23mg | 48% | |
| Total Carbs | 3.69g | 21% | |
| Sugars | 0.65g | 44% | |
| Dietary Fiber | 1.48g | 100% | |
| Protein | 3.94g | 134% | |
| Vitamin C | 1mg | 28% | |
| Vitamin A | 0.1mg | 49% | |
| Iron | 0.5mg | 44% | |
| Calcium | 19mg | 32% | |
* 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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