⏱ 40 min totalGlazed Chicken and Rice
Per 1 serving · 258 g · 12 ingredients
of a 2,000 cal day
- Protein31g28% of calories
- Carbs57g52% of calories
- Fat10g21% of calories
At a glance
One serving of Glazed Chicken and Rice (258 g) has 452 calories, with 31 g of protein, 57 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (62% DV), thiamine (30% DV) and riboflavin (b2) (20% DV). Keep an eye on sodium and cholesterol, which provide 50% and 28% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Thiamine30%
- Riboflavin (B2)20%
- Niacin86%
- Vitamin B681%
- Folate (B9)30%
Good source of
10–19% of the daily value
- Vitamin E12%
- Vitamin B1210%
- Choline19%
- Potassium12%
- Magnesium13%
- Zinc13%
Watch
20%+ of the daily value
- Sodium50%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup White rice
4 oz Chicken breast
½ tbsp Olive oil
½ cloves, minced Garlic
1 tbsp Apple juice
1 ½ tbsp Brown sugar
½ tbsp Ketchup
¼ tbsp Apple cider vinegar- 🥄2 tbsp Water
1 tbsp Tamari soy sauce- 🥄0.02 tsp Crushed red pepper flakes
¼ tbsp Cornstarch
Directions
- 1
Cook the rice according to package instructions.
- 2
Cut the chicken into 1-2 inch pieces.
- 3
Heat a large skillet over medium-high heat and add the olive oil.
- 4
Add the chicken pieces to the skillet and cook for about 10 minutes, stirring occasionally until cooked through.
- 5
Drain the juices from the pan, then return it to the stove and continue cooking over medium-high heat.
- 6
In a medium bowl, whisk together the minced garlic, apple juice, brown sugar, ketchup, cider vinegar, water, soy sauce, red pepper flakes, and cornstarch until smooth.
- 7
Pour the sauce over the chicken in the pan and stir to coat all pieces.
- 8
Reduce the heat to a low simmer, cover the pan with the lid slightly ajar, and let simmer for about 20 minutes, stirring occasionally.
- 9
Serve the glazed chicken over the cooked rice.
Vitamins & minerals
Amounts for 1 serving (258 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 11 μg | 1% |
| Vitamin C | 8 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 14 mg | 86% |
| Vitamin B6 | 1 mg | 81% |
| Folate (B9) | 121 μg | 30% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 105 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 39 mg | 4% |
| Iron | 3 mg | 38% |
| Potassium | 541 mg | 12% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 325 mg | 46% |
| Zinc | 1 mg | 13% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 27% |
| Selenium | 33 μg | 61% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 0.1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 1,253 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 13 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 452 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Glazed Chicken and Rice?
One serving of Glazed Chicken and Rice (1 serving) has 452 calories, which works out to 175 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Glazed Chicken and Rice high in protein?
It provides a solid 31 g of protein per serving (62% of the 50 g daily value), but protein supplies only 28% 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 Glazed Chicken and Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Glazed Chicken and Rice?
1148 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Glazed Chicken and Rice?
15 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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