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Rice with Chicken and Broccoli
1 photo
1935

Rice with Chicken and Broccoli

David Janitzek
David Janitzek
Broccoli Chicken Rice
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
1
Cena (Walmart)
$1.22
Cost of one portion
$1.22
Number of ingredients needed for preparation
7
Total calories
548
Calories per 1 portion
548 kcal
Amount of protein per portion
32g
Amount of fat per portion
15g
Amount of carbohydrates per portion
72g
Amount of fiber per portion
13g
Glycemic Index (GI)
IG 50
Glycemic Load (GL)
GL 29.6
Prices calculated for Walmart
$1.22 / serving
$1.22 (Number of portions: 1)
Rice with Chicken and Broccoli
Specialist Verified
Kcal
548 kcal
Protein 27%
32.1 g
Fat 12%
14.5 g
Carbohydrates 61%
72.2 g
fiber: 13.1 g IG: 50

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Ingredients

Ingredients

Calculate for portions:
Broccoli

Broccoli

#Broccoli
150 Gram (150 Gram) • 55 kcal • $0.26
Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates
B: 4.5g
T: 0.6g
W: 7.8g
55 kcal
Chicken Breast Fillet 2

Chicken Breast Fillet 2

#Chicken Breast #Fillet
100 Gram (100 Gram) • 106 kcal • $0.64
Chicken Alpha-Gal Syndrome
B: 21g
T: 2g
W: 1g
106 kcal
Canned Corn

Canned Corn

#Corn
60 Gram (60 Gram) • 70 kcal • $0.15
Maize
B: 1.7g
T: 0.7g
W: 14.2g
70 kcal
Long-Grain Brown Rice

Long-Grain Brown Rice

#Rice #Vegan #Vegetarian #Gluten-free #Lactose-Free
60 Gram (60 Gram) • 212 kcal • $0.12
Rice
B: 4.3g
T: 1.1g
W: 46.1g
212 kcal
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
30 Gram (30 Gram) • 12 kcal • $0.03
Onion
B: 0.3g
T: 0g
W: 2.8g
12 kcal
Cold-Pressed Rapeseed Oil

Cold-Pressed Rapeseed Oil

#Rapeseed Oil #Vegan #Vegetarian #Gluten-free #Lactose-Free
10 Gram (10 Gram) • 91 kcal • $0.02
Rapeseed
B: 0.1g
T: 10g
W: 0.1g
91 kcal
Parsley Leaves 2

Parsley Leaves 2

#Parsley #Vegan #Vegetarian #Gluten-free #Lactose-Free
4 Gram (4 Gram) • 2 kcal • $0.01
Parsley Celery
B: 0.1g
T: 0g
W: 0.3g
2 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Rice with Chicken and Broccoli

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,11 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,11 €
100 kcal 0,20 €
20 g protein 0,69 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,11 € 1,11 € 2,22 € 4,44 €
Lidl +1%
1,12 € 1,12 € 2,24 € 4,48 €
Tesco +10%
1,22 € 1,22 € 2,44 € 4,88 €
Carrefour +14%
1,26 € 1,26 € 2,52 € 5,04 €
SPAR +16%
1,29 € 1,29 € 2,58 € 5,16 €

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Recipe preparation steps

1
Cook the brown rice in lightly salted water until tender and drain; wash the broccoli and divide it into florets, peel and finely chop the onion, and rinse and chop the parsley leaves.
2
Cut the chicken breast fillet into cubes, season with salt and pepper, and steam together with the broccoli florets for about 15 minutes.
3
Heat the rapeseed oil in a pan, sauté the chopped onion until translucent, then add the cooked brown rice and drained canned corn and fry together for a few minutes.
4
Combine the rice mixture with the steamed chicken and broccoli, add the chopped parsley leaves, season with pepper and coriander, mix gently, and serve.
Contains allergens 12
Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Chicken Alpha-Gal Syndrome Maize Rice Onion Rapeseed Parsley Celery

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
548 kcal
Protein 32.1g (23% kcal)
Fat 14.5g (24% kcal)
Carbs 72.2g (53% kcal)
Protein
32.1g
Fat
14.5g
Carbs
72.2g
Fiber
13.1g
Rice with Chicken and Broccoli
Bio-Analysis Recipe

Rice with Chicken and Broccoli

548 kcal B: 32.1g T: 14.5g W: 72.2g 13.1g fib.
Glycemic Load
IG 50 ŁG 30
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 101 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (29.6)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 27 µU/mL 46 µU/mL 50 µU/mL 40 µU/mL 26 µU/mL 16 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 110 mg/dL 127 mg/dL 133 mg/dL 125 mg/dL 111 mg/dL 99 mg/dL 90 mg/dL 86 mg/dL 133 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 29.6) may trigger a pronounced glucose peak (~133 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
29.6 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
50
Glucose peak
133
mg/dL
P+F+Fiber buffer
0.92
🛡️ Glycemic buffering in this meal
Protein (32.1 g), fat (14.5 g), and dietary fiber (13.1 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 59.1 g
Simple sugars: 8.4 g Slowing fiber: 13.1 g
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