Ingredients:
- 4 carrots, peeled and chopped in 1/4-inch pieces
- 1 red bell pepper, cored, seeded and chopped in 1/4-inch pieces
Directions:
- Cook rice as directed on package. Preheat oven to 400°F. Over medium-high heat, sauté onion, curry, and salt in oil for 3 minutes. Stir in flour. Whisk in milk 1/4 cup at a time. Bring liquid to a boil and immediately reduce the heat and continue cooking, whisking frequently for another 6 minutes or until the sauce thickens. Combine sauce, cooked rice, peas, carrots, red pepper, lemon juice, chicken, and cilantro. Coat an 8 x 8 baking dish with cooking spray; transfer mixture to baking dish. Cover with foil and bake 20 minutes. Remove foil and bake 10 minutes longer.
- Nutritional analysis per serving: 333 calories, 4 g fat (1 g saturated fat), 49 g carbohydrates, 24 g protein, 7 g fiber Nutritional analysis provided by Self
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 424.82 Kcal (1779 kJ) | ||
| Calories from fat | 114.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.7g | 20% | |
|---|---|---|---|
| Cholesterol | 37.14mg | 12% | |
| Sodium | 766.55mg | 32% | |
| Potassium | 674.82mg | 14% | |
| Total Carbs | 56.61g | 19% | |
| Sugars | 10.56g | 42% | |
| Dietary Fiber | 5.97g | 24% | |
| Protein | 20.47g | 41% | |
| Vitamin C | 34.3mg | 57% | |
| Vitamin A | 0.9mg | 30% | |
| Iron | 10.9mg | 60% | |
| Calcium | 217.5mg | 22% | |
| Amount Per 100 g | |||
| Calories | 126.36 Kcal (529 kJ) | ||
| Calories from fat | 34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.78g | 20% | |
|---|---|---|---|
| Cholesterol | 11.05mg | 12% | |
| Sodium | 228mg | 32% | |
| Potassium | 200.72mg | 14% | |
| Total Carbs | 16.84g | 19% | |
| Sugars | 3.14g | 42% | |
| Dietary Fiber | 1.77g | 24% | |
| Protein | 6.09g | 41% | |
| Vitamin C | 10.2mg | 57% | |
| Vitamin A | 0.3mg | 30% | |
| Iron | 3.2mg | 60% | |
| Calcium | 64.7mg | 22% | |
* 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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