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Arroz Con Pollo Y Frijoles Lightened

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)255.7252
Energy (kCal)2087.7641
Carbohydrates (g)20.0681
Total fats (g)107.2364
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Season chicken with garlic salt and pepper. | 2. Spray large skillet with cooking spray. | 3. Place chicken, skin side down, in skillet. Brown on med-hi heat about 7 minutes on each side or until golden brown. | 4. Remove chicken from skillet. | 5. Pour rice into skillet. Brown rice in chicken fat over med. heat about 2 min., stirring constantly. Add tomatoes and chicken broth; blend well. | 6. Place chicken on top of rice. Bring to boil. Reduce heat; cover and simmer 20 minute or until rice is tender and chicken is no longer pink. Remove chicken from skillet; keep warm. | 7. Drop beans by Tablespoon into rice; sprinkle with cheese.Heat an additional 5 minutes, or until beans are hot and cheese is melted. | 8. Serve with chicken. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    chicken breast 2 1/2 1950.4495 0.0 236.4353 104.8934
    garlic salt 2 teaspoons - - - -
    black pepper 1 teaspoon coarse ground 5.773 1.4708 0.239 0.075
    nonstick cooking spray - - - -
    grain rice 1 cup - - - -
    tomato green chilies 2 cans diced undrained - - - -
    nonfat chicken broth 1 can - - - -
    bean 16 ounces fat-free refried 131.5416 18.5973 19.0509 2.2680000000000002
    monterey jack cheese 1/2 cup shredded low fat - - - -

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



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