⏱ 30 min total

Cheesy Chicken and Rice with Broccoli

Name: Cheesy Chicken and Rice with Broccoli
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ lb Chicken breast; ¼ tsp Salt; ¼ tsp Black pepper; ¼ tsp Garlic powder; ¼ tbsp Olive oil; ¼ cup White rice; ¼ cup chopped Carrots; 1 cloves, minced Garlic; ⅝ cup Chicken stock; ½ cup chopped Broccoli; ¼ cup, shredded Cheddar cheese

Per 1 serving · 425 g · 11 ingredients

Calories

540

27%
of a 2,000 cal day

Protein
41g
31% of calories
Carbs
51g
38% of calories
Fat
18g
31% of calories

Portion

✓ Protein-dense

At a glance

One serving of Cheesy Chicken and Rice with Broccoli (425 g) has 540 calories, with 41 g of protein, 51 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (38% of calories). It is high in protein (83% DV), Vitamin A (41% DV) and Vitamin C (49% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 46%, 36% and 39% of the daily value.

Per 100 g

127cal

low energy density

Protein per 100 cal

7.6g

Net carbs

48g

carbs minus fiber

Fiber

2.9g

4.8 g sugar

High in

20%+ of the daily value

Protein83%
Vitamin A41%
Vitamin C49%
Vitamin K46%
Thiamine39%
Riboflavin (B2)42%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin E13%
Potassium19%
Magnesium17%

Watch

20%+ of the daily value

Sodium46%
Saturated fat36%
Cholesterol39%

Ingredients

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

Directions

Prep 5 minCook 25 min

1
Chop chicken breasts into bite-sized pieces and season with salt, pepper, and garlic powder.
2
Heat olive oil in a large, deep skillet over medium-high heat until shimmering.
3
Add the chicken to the skillet and cook, stirring often, until nearly cooked through and browned.
4
Stir in the rice, chopped carrots, and minced garlic. Add chicken stock and bring to a boil.
5
Reduce heat to a simmer, cover, and cook for 10 minutes.
6
Remove the lid, stir well, and add the chopped broccoli. Cover and cook for another 10 minutes or until the liquid is absorbed and rice is tender.
7
Remove from heat, sprinkle cheddar cheese on top, and cover for 5 minutes to melt the cheese before serving.

Vitamins & minerals

Amounts for 1 serving (425 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	365 μg	41%
Vitamin C	44 mg	49%
Vitamin D	0.2 μg	1%
Vitamin E	2 mg	13%
Vitamin K	55 μg	46%
Thiamine	0.5 mg	39%
Riboflavin (B2)	1 mg	42%
Niacin	16 mg	99%
Vitamin B6	1 mg	98%
Folate (B9)	167 μg	42%
Vitamin B12	1 μg	21%
Pantothenic acid	3 mg	53%
Choline	127 mg	23%

Minerals

Nutrient	Amount	% Daily Value
Calcium	255 mg	25%
Iron	3 mg	41%
Potassium	886 mg	19%
Magnesium	73 mg	17%
Phosphorus	519 mg	74%
Zinc	3 mg	25%
Copper	0.3 mg	28%
Manganese	1 mg	33%
Selenium	46 μg	84%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,124 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	2,841 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	11 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	0.4 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.1 g	—
Leucine	3 g	—
Lycopene	0.4 μg	—
Lysine	3 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	82 μg	—
Serine	1 g	—
Starch	0.5 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 540 calories

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

103min
Walking (3.5 mph)
65min
Cycling (moderate)
45min
Running (6 mph)
76min
Swimming laps

Common questions

How many calories are in Cheesy Chicken and Rice with Broccoli?

One serving of Cheesy Chicken and Rice with Broccoli (1 serving) has 540 calories, which works out to 127 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Cheesy Chicken and Rice with Broccoli high in protein?

Yes. It has 41 g of protein per serving, and 31% of its calories come from protein (7.6 g of protein per 100 calories).

Is Cheesy Chicken and Rice with Broccoli keto-friendly?

It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cheesy Chicken and Rice with Broccoli?

1069 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cheesy Chicken and Rice with Broccoli?

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

Nutrition Facts

Serving size1 serving (425 g)

Calories540

% Daily Value*

Total fat 18g	23%
Saturated fat 7.1g	36%
Trans fat 0.3g
Cholesterol 116mg	39%
Sodium 1,069mg	46%
Total carbohydrate 51g	18%
Dietary fiber 2.9g	10%
Total sugars 4.8g
Protein 41g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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