cherry image
Calypso Chicken Over Rice⏱ 60 min total
Recipes

Calypso Chicken Over Rice

Per 1 serving · 361 g · 10 ingredients

Calories
446
22%
of a 2,000 cal day
  • Protein
    33g
    29% of calories
  • Carbs
    68g
    60% of calories
  • Fat
    5.3g
    11% of calories
Portion
  • ✓ Low saturated fat

At a glance

One serving of Calypso Chicken Over Rice (361 g) has 446 calories, with 33 g of protein, 68 g of carbohydrates and 5.3 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (66% DV), dietary fiber (23% DV) and thiamine (36% DV). Keep an eye on sodium and cholesterol, which provide 22% and 28% of the daily value.

Per 100 g
124cal
low energy density
Protein per 100 cal
7.4g
Net carbs
61g
carbs minus fiber
Fiber
6.3g
20 g sugar

High in

20%+ of the daily value

  • Protein66%
  • Dietary fiber23%
  • Thiamine36%
  • Riboflavin (B2)25%
  • Niacin90%
  • Vitamin B6105%

Good source of

10–19% of the daily value

  • Vitamin C15%
  • Vitamin E12%
  • Folate (B9)15%
  • Vitamin B1211%
  • Potassium18%

Watch

20%+ of the daily value

  • Sodium22%
  • Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 40 min
  1. 1

    Preheat the oven to 350°F and line a rimmed baking sheet with foil for easy cleanup.

  2. 2

    Cut the chicken into 1-inch pieces. Finely chop the cilantro.

  3. 3

    Drain the canned pineapple, reserving 6 tablespoons of the juice (for original 8-serving recipe, scale accordingly).

  4. 4

    In a large bowl, combine the pineapple, reserved juice, black beans, corn, cilantro, chili powder, salt, red pepper flakes, cayenne, and chicken. Toss until evenly coated.

  5. 5

    Divide the mixture among four sheets of foil. Fold and crimp the edges tightly to seal into packets, then place on the prepared baking sheet.

  6. 6

    Bake until the chicken is cooked through to 165°F and the packets are steaming, 35–40 minutes.

  7. 7

    Meanwhile, cook the brown rice according to package directions.

  8. 8

    Carefully open the packets (watch the steam) and spoon the contents over the cooked rice. Garnish with extra cilantro if desired.

Vitamins & minerals

Amounts for 1 serving (361 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A37 μg
4%
Vitamin C14 mg
15%
Vitamin D0 μg
0%
Vitamin E2 mg
12%
Vitamin K5 μg
4%
Thiamine0.4 mg
36%
Riboflavin (B2)0.3 mg
25%
Niacin14 mg
90%
Vitamin B61 mg
105%
Folate (B9)61 μg
15%
Vitamin B120.3 μg
11%
Pantothenic acid3 mg
54%
Choline129 mg
23%

Minerals

NutrientAmount% Daily Value
Calcium51 mg
5%
Iron2 mg
30%
Potassium825 mg
18%
Magnesium134 mg
32%
Phosphorus462 mg
66%
Zinc2 mg
20%
Copper0.4 mg
40%
Manganese3 mg
143%
Selenium38 μg
69%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene27 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene301 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride5 μg—
Fructose8 g—
Galactose0.1 g—
Glucose10 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0.3 μg—
Lysine3 g—
Maltose0.1 g—
Methionine1 g—
Monounsaturated fats1 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol8 μg—
Serine1 g—
Starch5 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.4 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 446 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 85min
    Walking (3.5 mph)
  • 54min
    Cycling (moderate)
  • 37min
    Running (6 mph)
  • 63min
    Swimming laps

Common questions

How many calories are in Calypso Chicken Over Rice?

One serving of Calypso Chicken Over Rice (1 serving) has 446 calories, which works out to 124 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Calypso Chicken Over Rice high in protein?

It provides a solid 33 g of protein per serving (66% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Calypso Chicken Over Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 61 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Calypso Chicken Over Rice?

505 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Calypso Chicken Over Rice?

20 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all