⏱ 47 min totalSesame Chicken, Broccoli and Rice
Per 1 serving · 324 g · 13 ingredients
of a 2,000 cal day
- Protein36g29% of calories
- Carbs65g52% of calories
- Fat11g19% of calories
At a glance
One serving of Sesame Chicken, Broccoli and Rice (324 g) has 493 calories, with 36 g of protein, 65 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (71% DV), Vitamin C (94% DV) and Vitamin K (104% DV). Keep an eye on sodium and cholesterol, which provide 29% and 28% of the daily value.
High in
20%+ of the daily value
- Protein71%
- Vitamin C94%
- Vitamin K104%
- Thiamine32%
- Riboflavin (B2)30%
- Niacin91%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin E17%
- Calcium12%
- Potassium19%
Watch
20%+ of the daily value
- Sodium29%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Brown rice
¾ tbsp Honey
½ tbsp Sesame seeds
½ tbsp Tamari soy sauce
½ cloves, minced Garlic
½ large Egg white
1 tbsp Cornstarch
4 oz Chicken breast- 🥄¼ dash Salt
¼ dash Black pepper
¼ tbsp Canola oil
1 cup chopped Broccoli
1 medium Scallions
Directions
- 1
Prepare the rice according to package instructions.
- 2
In a large bowl, whisk egg whites and cornstarch until smooth. Season the chicken with salt and pepper, add to the egg mixture, and toss to coat evenly.
- 3
Steam the broccoli until crisp-tender, about 5 minutes, then set aside.
- 4
In a small bowl, mix honey, sesame seeds, soy sauce, and garlic, then set aside.
- 5
Heat oil in a large skillet over medium-high heat. Add the chicken and cook for 5-10 minutes per side, or until cooked through to 165°F.
- 6
Remove chicken from heat, add the prepared sauce and scallions, and toss to combine. Stir in the broccoli, then serve over the cooked rice.
Vitamins & minerals
Amounts for 1 serving (324 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 44 μg | 5% |
| Vitamin C | 85 mg | 94% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 17% |
| Vitamin K | 125 μg | 104% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 15 mg | 91% |
| Vitamin B6 | 1 mg | 107% |
| Folate (B9) | 93 μg | 23% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 3 mg | 59% |
| Choline | 131 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 121 mg | 12% |
| Iron | 3 mg | 37% |
| Potassium | 893 mg | 19% |
| Magnesium | 142 mg | 34% |
| Phosphorus | 508 mg | 73% |
| Zinc | 3 mg | 24% |
| Copper | 0.4 mg | 43% |
| Manganese | 2 mg | 92% |
| Selenium | 45 μg | 81% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 419 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 7 g | — |
| Galactose | 0.5 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.2 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.4 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 493 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 94minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Sesame Chicken, Broccoli and Rice?
One serving of Sesame Chicken, Broccoli and Rice (1 serving) has 493 calories, which works out to 152 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Sesame Chicken, Broccoli and Rice high in protein?
It provides a solid 36 g of protein per serving (71% of the 50 g daily value), but protein supplies only 29% 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 Sesame Chicken, Broccoli and Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 60 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 Sesame Chicken, Broccoli and Rice?
658 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sesame Chicken, Broccoli and Rice?
16 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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