Calypso Chicken Over Rice
1 serving of calypso chicken over rice contains 436 Calories. The macronutrient breakdown is 59% carbs, 11% fat, and 30% protein. This is a good source of protein (59% of your Daily Value), fiber (24% of your Daily Value), and potassium (18% of your Daily Value).
- Makes
- 8 servings
- Prep Time
- 20 minutes
- Cook Time
- 35 minutes
Ingredients
Crushed red pepper flakes 1 tsp or 0.3g
Directions
- Preheat oven to 350 degrees F.
- Cut chicken into small 1" pieces.
- Drain pineapple and reserve 6 tbsp of juice.
- In large bowl combine pineapple, pineapple juice, black beans, corn, cilantro, chili powder, salt, red pepper flakes, chicken, and cayenne pepper.
- Divide mixture among four small pieces of foil, wrap, and cook on baking sheet 35-40 minutes
- While chicken cooks, prepare brown rice as per package directions.
- Unwrap each foil packet and serve over rice. Enjoy!
Nutrition Facts
For 1 serving of calypso chicken over rice (337g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 436 | |
| Fats | 5g | 7% |
| Saturated fats | 1g | 5% |
| Trans fats | 0g | |
| Cholesterol | 83mg | 28% |
| Sodium | 435mg | 19% |
| Carbs | 65g | 24% |
| Net carbs | 58g | |
| Fiber | 7g | 24% |
| Sugar | 16g | |
| Protein | 33g | |
| Calcium | 50mg | 5% |
| Iron | 2mg | 31% |
| Potassium | 852mg | 18% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 28μg | |
| Beta carotene | 337μg | |
| Caffeine | 0mg | |
| Choline | 121mg | 22% |
| Copper | 0.4mg | 41% |
| Fluoride | 1μg | |
| Folate (B9) | 65μg | 16% |
| Lycopene | 0.3μg | |
| Magnesium | 141mg | 34% |
| Manganese | 2mg | 85% |
| Niacin | 15mg | 91% |
| Pantothenic acid | 3mg | 55% |
| Phosphorus | 478mg | 68% |
| Retinol | 8μg | |
| Riboflavin (B2) | 0.3mg | 26% |
| Selenium | 38μg | 69% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 42% |
| Vitamin A IU | 667IU | |
| Vitamin A | 40μg | 4% |
| Vitamin B12 | 0.2μg | 10% |
| Vitamin B6 | 1mg | 101% |
| Vitamin C | 18mg | 20% |
| Vitamin D IU | 1IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 9μg | 8% |
| Zinc | 2mg | 20% |
| Sugars | ||
| Sugar | 16g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 5% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.4g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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