Nutrition Facts
Amounts Per Serving
Calories 489
- Protein (g)
- 35 g
- Carbohydrate (g)
- 69 g
- Dietary Fiber
- 10 g
- Total Sugars
- 27 g
- Total Fat
- 9 g
- Saturated Fat
- 1.6 g
- Polyunsaturated Fat
- 1.6 g
- Monounsaturated Fat
- 4.9 g
- Cholesterol
- 72 mg
- Vitamin A
- 95 mcg
- Vitamin B6
- 1.3 mg
- Vitamin B12
- 0.3 mcg
- Vitamin C
- 129 mg
- Vitamin D
- 0 mcg
- Vitamin E
- 2 mg
- Vitamin K
- 26 mcg
- Folate
- 89 mcg
- Thiamin
- 0.3 mg
- Riboflavin
- 0.3 mg
- Niacin
- 15 mg
- Calcium
- 83 mg
- Potassium
- 1053 mg
- Sodium
- 943 mg
- Copper
- 405 mcg
- Iron
- 3 mg
- Magnesium
- 127 mg
- Phosphorus
- 419 mg
- Selenium
- 35 mcg
- Zinc
- 2 mg
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 1medium chicken breast, boneless, skinless
- 1/2 cupchoppped cauliflower, raw
- 3 leavesbasil
- 1/4 cupchopped green pepper, raw
- 1/2 cupchopped onion, raw
- 1/2 cupchopped red pepper, raw
- 1/2 cupwater chestnuts
- 1/4 cupbrown rice, uncooked
- 2 tbspteriyaki sauce, reduced sodium
- 1 tspolive oil
- 3/4 cupfresh citrus fruit
Directions
- 1⁄4 cup of brown rice (uncooked) and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until rice is tender, and liquid has been absorbed, 20 to 25 minutes.
- Spray wok or large skillet with non-stick spray and heat over medium-high heat. Place the chicken in the wok, pour in 2 tsp olive oil and cook until no longer pink, about 3-4 minutes.
- Add the bowl of chopped vegetables to the wok along with ½ cup water chestnuts, stir in 2 tbsp low sodium Teriyaki sauce, and cook for another 3-4 minutes.
- Add rice, chicken and basil leaves; mix well. Cover; cook on low heat 5 min. or until rice is tender and chicken mixture is heated through.
- Chop ¾ cup of your favorite fresh citrus fruits and place in a bowl.
Salmon With Vegetables
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