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Low Salt Italian Chicken and Rice

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)214.3217
Energy (kCal)2331.4222
Carbohydrates (g)162.4302
Total fats (g)87.1322
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat oven to 400 deg. | 2. in 9x12 or similar pan (i used a round deep dish pizza pan) mix water, rice, peppers, onions and tomato sauce. | 3. evenly place chicken strips over top of rice mix making sure they are half in and half out of the rice mix. almost like the chicken pieces are swimming. | 4. evenly pour diced tomatoes over top of entire dish. | 5. sprinkle garlic powder, mrs dash, cilantro, salt substitute and pepper evenly over entire dish. | 6. bake uncovered for 35 minute. | 7. sprinkle both cheeses over the top then sprinkle on the parsley and bake for another 10 minute. | 8. optional: sprinkle on more parmasagn cheese if desired at the table. another idea is add some mrs dash extra hot seasoning to spice it up. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    chicken breast 2 uncooked cut 1560.3596 0.0 189.1482 83.9147
    water 1 1/3 1/3 0.0 0.0 0.0 0.0
    no salt tomato sauce 1 can no-salt-added 88.1559 19.5045 4.4078 1.1019
    no salt tomato 1 can no-salt-added diced 88.1559 19.5045 4.4078 1.1019
    rice 3/4 cup uncooked 526.5 116.0348 9.6671 0.8482
    green bell pepper 1 sliced cut - - - -
    onion 1 sliced 44.0 10.274000000000001 1.21 0.11
    garlic powder 1 tablespoon 32.107 7.0548 1.6054 0.0708
    italian seasoning 2 tablespoons - - - -
    salt substitute 1 teaspoon - - - -
    pepper 1 teaspoon 5.773 1.4708 0.239 0.075
    parsley 1 teaspoon 0.45 0.0791 0.0371 0.0099
    cilantro 1 teaspoon 0.0767 0.0122 0.0071 0.0017
    parmesan cheese 4 tablespoons grated 74.0 8.0 8.0 1.0
    cheddar cheese 1/2 cup shredded low-sodium - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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