⏱ 19 min totalCheesy Microwave Chicken, Broccoli, and Cauliflower
Per 1 serving · 182 g · 6 ingredients
of a 2,000 cal day
- Protein31g66% of calories
- Carbs3.3g7% of calories
- Fat5.5g26% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Cheesy Microwave Chicken, Broccoli, and Cauliflower (182 g) has 192 calories, with 31 g of protein, 3.3 g of carbohydrates and 5.5 g of fat. Most of its energy comes from protein (66% of calories). It is high in protein (62% DV), Vitamin C (37% DV) and Vitamin K (23% DV). Keep an eye on cholesterol, which provides 32% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Vitamin C37%
- Vitamin K23%
- Riboflavin (B2)21%
- Niacin73%
- Vitamin B683%
Good source of
10–19% of the daily value
- Thiamine12%
- Folate (B9)10%
- Vitamin B1215%
- Calcium13%
- Iron10%
- Potassium12%
Watch
20%+ of the daily value
- Cholesterol32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 breast fillet Chicken breast
¼ cup chopped, Cauliflower
¼ cup chopped Broccoli
⅛ cup, shredded Mozzarella cheese- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
Dice the chicken breast. Place the cauliflower, broccoli, and chicken in a microwave-safe container. Microwave for 4-5 minutes or until the chicken is fully cooked and the vegetables are tender.
- 2
Sprinkle the shredded cheese on top. Microwave for an additional 1-2 minutes or until the cheese is melted.
- 3
Season with salt and pepper, then serve.
Vitamins & minerals
Amounts for 1 serving (182 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 33 μg | 4% |
| Vitamin C | 33 mg | 37% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 28 μg | 23% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 12 mg | 73% |
| Vitamin B6 | 1 mg | 83% |
| Folate (B9) | 41 μg | 10% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 115 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 132 mg | 13% |
| Iron | 1 mg | 10% |
| Potassium | 559 mg | 12% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 343 mg | 49% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.1 mg | 6% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 88 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 26 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 192 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Cheesy Microwave Chicken, Broccoli, and Cauliflower?
One serving of Cheesy Microwave Chicken, Broccoli, and Cauliflower (1 serving) has 192 calories, which works out to 105 calories per 100 g. That is about 9.6% of a 2,000-calorie day.
Is Cheesy Microwave Chicken, Broccoli, and Cauliflower high in protein?
Yes. It has 31 g of protein per serving, and 66% of its calories come from protein (16 g of protein per 100 calories).
Is Cheesy Microwave Chicken, Broccoli, and Cauliflower keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Cheesy Microwave Chicken, Broccoli, and Cauliflower?
310 mg per serving.
How much sugar is in Cheesy Microwave Chicken, Broccoli, and Cauliflower?
1.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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