Dinner · Beginner · 18 min

Chicken broccoli rice

A quick dinner built around fully cooked chicken.

MicrowaveIncludes meat5 ingredients

Original draft · Kitchen testing and human review pending.

Annie Spratt / Unsplash · Ingredient photograph

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

180 g Plain ready-cooked white rice, unfortifiedA plain microwave pouch is a convenient approximation; brand and added oil change nutrition.
120 g Plain fully cooked chicken breastReady-to-eat roasted chicken, not raw chicken. Check the packaging.
150 g Broccoli
5 g Olive oil
15 g Lemon juice, freshly squeezed

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: Includes meat. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: None of the 14 listed allergens identified in the specified ingredients.

Product labels need checking for: Milk, Cereals containing gluten, Soy, Celery, Mustard.

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Microwave · Vented microwave-safe bowl · Knife · Oven gloves

Wash and cut broccoli into small florets. Microwave with 30 ml water in a vented microwave-safe bowl until tender and steaming hot.
Heat the ready-cooked rice and fully cooked chicken separately according to their packet instructions until steaming hot throughout.
Use oven gloves to remove the dishes. Combine with olive oil and lemon juice and serve immediately.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Dietary fibre4.67 g

Total sugars3.02 g

Total fat10.38 g

Carbohydrate (by difference)61.75 g

Energy530.5 kcal

Protein46.32 g

Vitamins, minerals and other values

EPA0.01 g

DHA0.02 g

Retinol7.2 µg

Total monounsaturated fatty acids5.34 g

Total polyunsaturated fatty acids1.76 g

Total saturated fatty acids2.22 g

Beta-carotene541.65 µg

Vitamin C139.61 mg

Thiamin0.23 mg

Riboflavin0.34 mg

Vitamin K (phylloquinone)156.37 µg

Copper0.26 mg

Iron2.74 mg

Magnesium88.8 mg

Phosphorus451.2 mg

Starch0 gKnown subtotal · 3 ingredient values missing

Fructose1.19 gKnown subtotal · 3 ingredient values missing

Niacin18.13 mg

Pantothenic acid2.74 mg

Vitamin B-61.16 mg

Potassium859.7 mg

Zinc2.7 mg

Selenium50.39 µg

Alpha-tocopherol2.31 mg

Glucose0.88 gKnown subtotal · 3 ingredient values missing

Water349.28 g

Calcium107.45 mg

Choline, total134.97 mg

Sodium140.35 mg

Manganese1.19 mg

Vitamin A (RAE)53.7 µg

Folate, total107.7 µg

Vitamin D (D2 + D3)0.12 µg

Vitamin B-120.41 µg

FluorideNot reported

Total trans fatty acids0 gKnown subtotal · 3 ingredient values missing

Linoleic acid<0.01 gKnown subtotal · 4 ingredient values missing

ALA<0.01 gKnown subtotal · 4 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Plain ready-cooked white rice, unfortified — FDC 169757Rice, white, long-grain, regular, unenriched, cooked without salt
Plain fully cooked chicken breast — FDC 171477Chicken, broilers or fryers, breast, meat only, cooked, roasted
Broccoli — FDC 170379Broccoli, raw
Olive oil — FDC 171413Oil, olive, salad or cooking
Lemon juice, freshly squeezed — FDC 167747Lemon juice, raw

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

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Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.