Dietary Fiber
28%
50%
17%
24%
Calories
Calories from Fat
% Daily Value*
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbohydrate
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Nutrition Information
Amount Per Serving
Serving Size: 1/2 of recipe (738g)
Servings: 1
490
130
15g
3g
12%
50mg
630mg
26%
21 g
41 g
360%
520%
30%
Iron
16%
49g
% Percent Daily Values are based on a 2,000 calorie diet
7g
Mustard
Chicken
Chicken
Number of Servings:
Calories Per Serving:
2
489
32-38-27
PCF Ratio:
Cooking Instructions
Sprinkle chicken with salt and pepper to taste, then place chicken in non stick saute pan with 2 tsp oil. Cook chicken until browned and flavor has been sealed in. Place chicken in baking dish and bake in preheated 375 degree oven for 15-20 minutes. While the chicken is cooking, in the same saute pan used to cook chicken add mushrooms, kale,onion and 1 tsp oil. Cook until almost tender, then add chicken broth, water, yogurt, mustard and cornstarch. (mix cornstarch with a little water to dissolve before adding). Heat mixture in sauce pan stirring occasionally until it is thickened. Remove chicken from oven and add chicken to kale mixture. Coat chicken with sauce and vegetables and simmer for 3-5 minutes. Divide entree between 2 dinner plates. Serve
Single Serving Comment:
1/2 of recipe
James Krider, MD . 760-242-1234
18182 HWY 18, Suite 105
Apple Valley, CA 92307
Name
Description
Serving
Size
Size
Cost
($)
Calories
(kcal)
Protein
(g)
Carbs
(g)
Starch
(g)
Sugars
(g)
Dietary
Fiber (g)
Fat
(g)
Recipe Ingredients:
Gram Wt.
6 oz
170
CHICKEN BREAST,
BONELESS, RAW, MEAT
ONLY
BONELESS, RAW, MEAT
ONLY
187.1
39.3
2.1
broiler/fryer, meat only
4 cups
280
MUSHROOM, RAW
61.6
8.7
9.1
5.2
3.4
1
pieces or slices
5 cups
335
KALE, RAW
167.5
11.1
33.5
7.4
6.7
2.3
chopped
4 tsp
11
CORNSTARCH
40.6
.0
9.7
.1
1 cup
245
YOGURT, SKIM MILK,
PLAIN
PLAIN
137.2
14
18.8
18.8
.4
13g protein/8 oz
5 tsp
23
OLIVE OIL
198.9
22.5
salad or cooking
1 tsp
3
MUSTARD SEED,
YELLOW
YELLOW
15.5
.8
1.2
.2
.5
.9
3 tbsp
44
WINE, WHITE TABLE
30.1
.0
.4
.3
1/2 cup
126
BROTH, CHICKEN,
CONDENSED
CONDENSED
38.9
5.6
.9
1.3
can, commercial