Calypso Chicken Over Rice

Fat 10%Carbs 60%Protein 29%
Percent Calories

1 serving of calypso chicken over rice contains 450 Calories. The macronutrient breakdown is 60% carbs, 10% fat, and 29% protein. This is a good source of protein (59% of your Daily Value), fiber (23% of your Daily Value), and potassium (19% of your Daily Value).

Makes
8 servings
Prep Time
20 minutes
Cook Time
35 minutes

Ingredients

Directions

  1. Preheat oven to 350°F.
  2. Cut chicken into small 1" pieces.
  3. Drain pineapple and reserve 6 tbsp of juice (for original recipe of 8 servings, scale down accordingly).
  4. In a large bowl, combine pineapple, pineapple juice, black beans, corn, cilantro, chili powder, salt, red pepper flakes, chicken, and cayenne pepper.
  5. Divide mixture among four small pieces of foil, wrap, and cook on a baking sheet for 35-40 minutes.
  6. While chicken cooks, prepare brown rice as per package directions.
  7. Unwrap each foil packet and serve over rice. Enjoy!

Nutrition Facts

For 1 serving of calypso chicken over rice (359g)

NutrientValue%DV
Calories450
Fats5g 7%
Saturated fats1g 5%
Trans fats0g
Cholesterol83mg 28%
Sodium435mg 19%
Carbs69g 25%
Net carbs62g
Fiber6g 23%
Sugar20g
Protein33g
Calcium52mg 5%
Iron3mg 32%
Potassium876mg 19%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene28μg
Beta carotene339μg
Caffeine0mg
Choline122mg 22%
Copper0.4mg 44%
Fluoride5μg
Folate (B9)65μg 16%
Lycopene0.3μg
Magnesium144mg 34%
Manganese3mg 144%
Niacin15mg 92%
Pantothenic acid3mg 57%
Phosphorus478mg 68%
Retinol8μg
Riboflavin (B2)0.4mg 28%
Selenium38μg 69%
Theobromine0mg
Thiamine1mg 42%
Vitamin A IU669IU
Vitamin A40μg 4%
Vitamin B120.3μg 10%
Vitamin B61mg 105%
Vitamin C16mg 18%
Vitamin D IU1IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 12%
Vitamin K9μg 8%
Zinc2mg 20%
Sugars
Sugar20g
Sucrose1g
Glucose10g
Fructose8g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats1g 5%
Monounsaturated fats1g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60.4g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid3g
Cystine0.3g
Glutamic acid5g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.4g
Tyrosine1g
Valine2g

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