⏱ 42 min totalChicken and Rice with Broccoli Pesto
Per 1 serving · 314 g · 11 ingredients
of a 2,000 cal day
- Protein42g17% of calories
- Carbs43g17% of calories
- Fat73g66% of calories
At a glance
One serving of Chicken and Rice with Broccoli Pesto (314 g) has 992 calories, with 42 g of protein, 43 g of carbohydrates and 73 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (84% DV), Vitamin E (60% DV) and Vitamin K (53% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 40%, 76% and 64% of the daily value.
High in
20%+ of the daily value
- Protein84%
- Vitamin E60%
- Vitamin K53%
- Thiamine34%
- Riboflavin (B2)43%
- Niacin71%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin A10%
- Vitamin C17%
- Choline19%
- Potassium13%
Watch
20%+ of the daily value
- Sodium40%
- Saturated fat76%
- Cholesterol64%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ spear Broccoli
¼ cup leaves, whole Basil
2 ¼ tbsp Olive oil
⅛ cup Parmesan cheese
³⁄₁₆ cup, sliced Almonds
¼ clove Garlic- 🥄¼ tsp Salt
2 thigh, bone removed Chicken thigh
¼ dash Black pepper- 🥄¼ tsp Crushed red pepper flakes
¼ cup White rice
Directions
- 1
Bring a pot of water to boil with a steam tray over top. Add broccoli, cover and steam for 4-5 minutes until tender; set aside.
- 2
Cook rice according to package directions.
- 3
Meanwhile, make pesto: In the bowl of a food processor, combine half the broccoli, basil, and 1/2 cup olive oil and pulse until combined. Add Parmesan, almonds, garlic, and salt, and blend until combined.
- 4
Season chicken thighs generously with salt and pepper. In a large skillet over medium heat, heat remaining tablespoon oil. Add chicken and cook until skin is crispy and chicken is no longer pink, 10 to 12 minutes per side. Transfer to a plate.
- 5
Add cooked rice to skillet and stir until coated in chicken juices. Return chicken to skillet and add remaining broccoli.
- 6
Dollop with broccoli pesto and sprinkle with crushed red pepper flakes.
Vitamins & minerals
Amounts for 1 serving (314 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 87 μg | 10% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 9 mg | 60% |
| Vitamin K | 63 μg | 53% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 11 mg | 71% |
| Vitamin B6 | 1 mg | 60% |
| Folate (B9) | 134 μg | 33% |
| Vitamin B12 | 1 μg | 54% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 102 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 213 mg | 21% |
| Iron | 4 mg | 55% |
| Potassium | 629 mg | 13% |
| Magnesium | 99 mg | 24% |
| Phosphorus | 510 mg | 73% |
| Zinc | 4 mg | 35% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 42% |
| Selenium | 46 μg | 84% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 252 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 41 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 12 g | — |
| Proline | 2 g | — |
| Retinol | 66 μg | — |
| Serine | 2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 8 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 992 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 188minWalking (3.5 mph)
- 119minCycling (moderate)
- 83minRunning (6 mph)
- 140minSwimming laps
Common questions
How many calories are in Chicken and Rice with Broccoli Pesto?
One serving of Chicken and Rice with Broccoli Pesto (1 serving) has 992 calories, which works out to 316 calories per 100 g. That is about 50% of a 2,000-calorie day.
Is Chicken and Rice with Broccoli Pesto high in protein?
It provides a solid 42 g of protein per serving (84% of the 50 g daily value), but protein supplies only 17% 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 Chicken and Rice with Broccoli Pesto keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken and Rice with Broccoli Pesto?
912 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken and Rice with Broccoli Pesto?
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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