⏱ 75 min totalRoasted Tomatillo Chicken and Rice Bowls
Per 1 serving · 485 g · 14 ingredients
of a 2,000 cal day
- Protein28g23% of calories
- Carbs59g47% of calories
- Fat17g31% of calories
At a glance
One serving of Roasted Tomatillo Chicken and Rice Bowls (485 g) has 498 calories, with 28 g of protein, 59 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (56% DV), dietary fiber (23% DV) and Vitamin C (84% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 25%, 25% and 26% of the daily value.
High in
20%+ of the daily value
- Protein56%
- Dietary fiber23%
- Vitamin C84%
- Vitamin K30%
- Thiamine36%
- Niacin88%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin E18%
- Riboflavin (B2)19%
- Vitamin B1216%
- Choline18%
- Calcium11%
Watch
20%+ of the daily value
- Sodium25%
- Saturated fat25%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
5 medium Tomatillos
½ pepper Poblano pepper
½ pepper Jalapeno peppers
½ shallot (medium) Shallots
½ tbsp Olive oil
1 clove Garlic
⅜ cup Chicken broth- 🥄⅛ tsp Salt
¼ cup Cilantro
¼ cup White rice
3 oz Chicken breast
⅛ cup Half-and-half- ⅛ cup Tortilla chips
1 tbsp Sour cream
Directions
- 1
Preheat the oven to 425°F. Peel the tomatillos, shallots, and garlic cloves.
- 2
Place the tomatillos, poblanos, jalapenos, and shallots on a baking sheet and drizzle with half of the olive oil. Wrap the garlic in foil with a drizzle of oil and place on the sheet. Roast for 40 minutes, stirring halfway through.
- 3
Blend the roasted vegetables with broth, salt, and cilantro in a food processor and set aside.
- 4
Cook the rice according to the package instructions.
- 5
In a skillet, heat the remaining oil and cook the chicken over medium heat, seasoned with salt and pepper, until browned, about 6-8 minutes per side.
- 6
Add the tomatillo sauce and simmer for 15-20 minutes. Shred the chicken, return to the pan, and stir in half and half. Add water if needed to adjust consistency.
- 7
Assemble the bowls with rice, chicken, tortilla chips or strips, and sour cream.
Vitamins & minerals
Amounts for 1 serving (485 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 114 μg | 13% |
| Vitamin C | 75 mg | 84% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 36 μg | 30% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 14 mg | 88% |
| Vitamin B6 | 1 mg | 82% |
| Folate (B9) | 144 μg | 36% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 101 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 111 mg | 11% |
| Iron | 4 mg | 51% |
| Potassium | 1,113 mg | 24% |
| Magnesium | 87 mg | 21% |
| Phosphorus | 387 mg | 55% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 38% |
| Manganese | 1 mg | 38% |
| Selenium | 29 μg | 53% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 316 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 49 μg | — |
| Serine | 1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 498 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 95minWalking (3.5 mph)
- 60minCycling (moderate)
- 41minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Roasted Tomatillo Chicken and Rice Bowls?
One serving of Roasted Tomatillo Chicken and Rice Bowls (1 serving) has 498 calories, which works out to 103 calories per 100 g. That is about 25% of a 2,000-calorie day.
Are Roasted Tomatillo Chicken and Rice Bowls high in protein?
It provides a solid 28 g of protein per serving (56% of the 50 g daily value), but protein supplies only 23% 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.
Are Roasted Tomatillo Chicken and Rice Bowls keto-friendly?
It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roasted Tomatillo Chicken and Rice Bowls?
573 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roasted Tomatillo Chicken and Rice Bowls?
10 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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