Veggie and Rice One-Pan Wonder

🧅High FODMAP
🌽Corn

A light and tasty one-pan dish with brown rice and mixed veggies, plus a bit of chicken.

Created by
NutristaNutrista AI
Veggie and Rice One-Pan Wonder
35 min
4 servings
Medium

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Ingredients
Brown rice
Brown rice
200 G
Chicken Breast Fillet
Chicken Breast Fillet
200 G
Carrot
Carrot
2 Pieces
Green peas (frozen)
Green peas (frozen)
🧅High FODMAP
100 G
Sweet Corn (canned)
Sweet Corn (canned)
🌽Corn
100 G
Red Onion
Red Onion
🧅High FODMAP
1 Pieces
Olive Oil
Olive Oil
1 Tbsp
Salt
Salt
1 Tsp
black pepper
black pepper
0.5 Tsp
Dried parsley
Dried parsley
1 Tsp

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Additional Information
Cook Time
35 min
Servings
4
allergens
🧅High FODMAP
🌽Corn
Instructions
1

Cook the brown rice according to the package instructions. Easy peasy!

2

Dice the chicken breast into small cubes, and clean and dice the veggies (carrots, peas, corn).

3

In a large skillet, sauté the onion in a little olive oil, then add the diced chicken breast and cook until it turns white.

4

Add the carrots, peas, and corn, then sauté for a few minutes.

5

Stir in the cooked brown rice, season with salt, pepper, and dried parsley.

6

Sauté together for another 5-7 minutes, until everything is heated through.

7

Sprinkle with fresh parsley before serving.

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Nutrition Facts(per serving)
Calories337
Total Fat6.9g
Saturated Fat1.4g
Monounsaturated Fat3.8g
Polyunsaturated Fat1.6g
Cholesterol30.0mg
Sodium594.9mg
Total Carbohydrate50.9g
Dietary Fiber5.1g
Soluble Fiber1.4g
Insoluble Fiber3.2g
Total Sugars5.1g
Net Carbohydrates44.8g
Protein18.2g
Vitamins
Vitamin D0.1mcg
Vitamin E1.3mg
Vitamin B120.1mcg
Folate43.8mcg
Minerals
Calcium52.1mg
Iron2.2mg
Magnesium90.0mg
Phosphorus330.3mg
Zinc2.0mg
Selenium14.5mcg
Iodine4.5mcg
Potassium494.4mg
Other
Omega-30.1g
Omega-61.3g
Glycemic Index57.3
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Real Dietitians, Real Results

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