Garlic chicken & spinach rice bowl
Juicy seared chicken, garlicky wilted spinach and fluffy rice with a squeeze of lemon. High protein, on the table in 25 minutes.
- Total time
- 25 min
- Servings
- 2
- Calories
- 536
- Protein
- 41 g
- Protein
- 41 g 31%
- Carbs
- 64 g 49%
- Fat
- 11 g 20%
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 150 gwhite rice, rinsed
- 300 gchicken breast, cut into bite-size pieces
- 1 tbspolive oil
- 3 clovesgarlic, minced
- 120 gspinach
- 1 tbsplemon juice
- ½ tspsalt
- ¼ tspblack pepper
Steps
- Cook the rice in 300 ml of salted water, covered, for 12 to 15 minutes until the water is absorbed. Let it rest off the heat.
- Season the chicken with half the salt and the pepper. Heat the oil in a large pan over medium-high heat and sear the chicken for 6 to 8 minutes, turning, until cooked through.
- Lower the heat, add the garlic and stir for 30 seconds until fragrant. Add the spinach and stir until just wilted.
- Stir in the lemon juice and the rest of the salt. Serve over the rice.
What a serving gives you
High in Protein (82% DV), Iron (31% DV), Magnesium (26% DV), Phosphorus (35% DV), Potassium (20% DV), Zinc (20% DV), Copper (35% DV), Manganese (65% DV), Selenium (85% DV), Vitamin A (33% DV), Vitamin C (24% DV), Vitamin E (21% DV), Vitamin K (245% DV), Thiamin (B1) (53% DV), Riboflavin (B2) (32% DV), Niacin (B3) (113% DV), Pantothenic acid (B5) (62% DV), Vitamin B6 (89% DV), Folate (105% DV), Choline (26% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 536 kcal | 175 kcal | |
| Protein | 41.2 g | 13.5 g | 82% |
| Carbohydrate | 64.3 g | 21 g | 23% |
| Dietary fiber | 2.49 g | 0.813 g | 9% |
| Total sugars | 0.581 g | 0.19 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥0 g | ≥0 g | |
| Water | 184 g | 60.2 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 11.5 g | 3.75 g | 15% |
| Saturated fat | 1.96 g | 0.641 g | 10% |
| Trans fat | ≥0.011 g | ≥0.003 g | |
| Monounsaturated fat | 6.12 g | 2 g | |
| Polyunsaturated fat | 1.59 g | 0.521 g | |
| Omega-3 ALA | ≥0.021 g | ≥0.007 g | |
| Omega-3 EPA | 0.005 g | 0.001 g | |
| Omega-3 DHA | 0.006 g | 0.002 g | |
| Cholesterol | 110 mg | 35.8 mg | 37% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 98.2 mg | 32.1 mg | 8% |
| Iron | 5.57 mg | 1.82 mg | 31% |
| Magnesium | 110 mg | 36.1 mg | 26% |
| Phosphorus | 443 mg | 145 mg | 35% |
| Potassium | 952 mg | 311 mg | 20% |
| Sodium | 701 mg | 229 mg | 30% |
| Zinc | 2.22 mg | 0.725 mg | 20% |
| Copper | 0.317 mg | 0.104 mg | 35% |
| Manganese | 1.49 mg | 0.486 mg | 65% |
| Selenium | 46.8 mcg | 15.3 mcg | 85% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 295 mcg | 96.5 mcg | 33% |
| Vitamin C | 21.2 mg | 6.94 mg | 24% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 3.13 mg | 1.02 mg | 21% |
| Vitamin K | 294 mcg | 96.3 mcg | 245% |
| Thiamin (B1) | 0.631 mg | 0.206 mg | 53% |
| Riboflavin (B2) | 0.422 mg | 0.138 mg | 32% |
| Niacin (B3) | 18 mg | 5.9 mg | 113% |
| Pantothenic acid (B5) | 3.08 mg | 1.01 mg | 62% |
| Vitamin B6 | 1.52 mg | 0.496 mg | 89% |
| Folate | 422 mcg | 138 mcg | 105% |
| Vitamin B12 | 0.315 mcg | 0.103 mcg | 13% |
| Choline | 141 mg | 46 mg | 26% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.513 g | ≥0.168 g | |
| Threonine | ≥1.79 g | ≥0.584 g | |
| Isoleucine | ≥1.99 g | ≥0.65 g | |
| Leucine | ≥3.38 g | ≥1.11 g | |
| Lysine | ≥3.56 g | ≥1.16 g | |
| Methionine | ≥1.04 g | ≥0.34 g | |
| Cystine | ≥0.488 g | ≥0.16 g | |
| Phenylalanine | ≥1.73 g | ≥0.568 g | |
| Tyrosine | ≥1.46 g | ≥0.479 g | |
| Valine | ≥2.19 g | ≥0.715 g | |
| Arginine | ≥2.85 g | ≥0.934 g | |
| Histidine | ≥1.43 g | ≥0.467 g | |
| Alanine | ≥2.37 g | ≥0.776 g | |
| Aspartic acid | ≥3.85 g | ≥1.26 g | |
| Glutamic acid | ≥6.29 g | ≥2.06 g | |
| Glycine | ≥1.83 g | ≥0.598 g | |
| Proline | ≥1.4 g | ≥0.458 g | |
| Serine | ≥1.64 g | ≥0.537 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |