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Ingredients
US|METRIC
5 SERVINGS
- 1 head broccoli (fresh)
- 400 grams chicken tenders (about 1 pound)
- pepper
- salt
- 1 bay leaf
- hot pepper sauce (splash of)
- 1 rice (2-serving size pouch of steamed basamati, about 2 cups cooked rice)
- 2 Tbsp. butter
- 2 Tbsp. plain flour
- 500 mL milk (2 cups I use skim, warmed)
- 1/4 tsp. curry powder (I use medium)
- 1 chicken boullion cube
- 4 oz. cheddar cheese (grated strong, 1 cup, I use half fat)
- 2 Tbsp. grated Parmesan cheese (finely)
- salt
- white pepper
- 1 handful crushed crackers (about 1 cup)
- 2 oz. cheddar cheese (grated strong, 1/2 cup)
- 2 Tbsp. grated Parmesan cheese (finely)
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NutritionView More
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430Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories430Calories from Fat200 |
% DAILY VALUE |
Total Fat22g34% |
Saturated Fat13g65% |
Trans Fat |
Cholesterol115mg38% |
Sodium940mg39% |
Potassium990mg28% |
Protein37g |
Calories from Fat200 |
% DAILY VALUE |
Total Carbohydrate21g7% |
Dietary Fiber5g20% |
Sugars9g |
Vitamin A25% |
Vitamin C190% |
Calcium60% |
Iron15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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