This dish is a classic comfort food recipe that is both tasty and nutritious. Made with tender chicken or turkey, fluffy rice, and a mix of delicious vegetables including carrots, broccoli, and dark-green leafy greens, this dish is hearty, wholesome, and perfect for any meal. At just 314 calories per serving, it's also a great option for those looking to watch their calorie intake.
In addition to being tasty and filling, this dish also packs a nutritional punch. It's high in protein, fiber, and vitamins A and C thanks to the chicken or turkey, rice, and vegetables. Plus, the cheesy sauce adds a flavorful touch to the dish without packing on too many extra calories.
In this article, we'll explore some practical tips and strategies for making and enjoying this classic dish. From healthy alternatives to meal prep tips, we've got everything you need to know to enjoy this dish to the fullest!
Each serving of this dish contains approximately 314 calories, 30 grams of protein, 37 grams of carbohydrates, and 7 grams of fat. It's also high in fiber and vitamins A and C, making it a nutritious choice for any meal. For those looking to lower their calorie intake, consider using brown rice instead of white rice and reducing the amount of cheese sauce used in the recipe. This can help cut down on the overall calorie count without sacrificing flavor.
Ingredients
To make this dish, you will need the following ingredients: - 1 cup cooked chicken or turkey, shredded - 1 cup cooked rice
Preparation methods
To prepare this dish, follow these simple steps: 1. Cook the chicken or turkey according to your preferred method. Shred the meat and set aside. 2. Cook the rice according to package instructions. Set aside.
Variations
There are many ways to customize this dish to your liking. Here are a few variations to consider: - Swap out the chicken or turkey for beef, pork, or tofu for a different protein source. - Add in additional vegetables such as bell peppers, mushrooms, or zucchini for extra nutrients and flavor.
Healthy alternatives
To make this dish even healthier, consider these alternatives: - Use brown rice instead of white rice for a more nutritious option. - Swap out the cheese sauce for a lower-fat option such as a light cream sauce or a tomato-based sauce.
Storage methods
This dish can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, simply microwave until heated through.
Serving suggestions
This dish pairs well with a variety of sides, including: - Steamed or roasted vegetables - Garlic bread or rolls
Meal prep tips
This dish is a great option for meal prep as it can be made in advance and reheated throughout the week. Here are some meal prep tips to keep in mind: - Cook the chicken or turkey and rice ahead of time to save time during the week. - Portion out the dish into individual containers for easy grab-and-go meals.
Budget-friendly options
This dish is a great option for those on a budget as it uses simple, affordable ingredients. Here are a few tips for keeping the cost down: - Use frozen vegetables instead of fresh to save money. - Buy chicken or turkey in bulk when it's on sale and freeze it for later use.
Benefits of consuming
There are many benefits to consuming this dish, including: - Provides a good source of protein, fiber, and vitamins A and C. - Can be customized to suit individual tastes and preferences.
Frequently Asked Questions about Chicken or Turkey, Rice and Vegetables in Cheese Sauce
What are the ingredients in Chicken or Turkey, Rice and Vegetables in Cheese Sauce?
Chicken or Turkey, Rice and Vegetables in Cheese Sauce is made with chicken or turkey, rice, vegetables such as carrots, broccoli, and/or dark-green leafy mixtures, and a cheese sauce.
How many calories are in Chicken or Turkey, Rice and Vegetables in Cheese Sauce?
There are 314 calories in one cup of Chicken or Turkey, Rice and Vegetables in Cheese Sauce.
Is Chicken or Turkey, Rice and Vegetables in Cheese Sauce healthy?
Chicken or Turkey, Rice and Vegetables in Cheese Sauce can be healthy, depending on the ingredients used and the portion size. It contains protein, fiber, and vitamins from the vegetables. However, the cheese sauce can be high in calories and fat, so it is important to consume in moderation as part of a balanced diet.
Can Chicken or Turkey, Rice and Vegetables in Cheese Sauce be reheated?
Yes, Chicken or Turkey, Rice and Vegetables in Cheese Sauce can be reheated in the microwave or on the stovetop. It is important to reheat it to the appropriate temperature to ensure food safety.
How can I make my own Chicken or Turkey, Rice and Vegetables in Cheese Sauce?
To make your own Chicken or Turkey, Rice and Vegetables in Cheese Sauce, cook chicken or turkey, rice, and vegetables separately according to your preference. Then, make a cheese sauce using butter, flour, milk, and shredded cheese. Combine all the ingredients and bake in the oven for a delicious and comforting meal.