{"slug":"garlic-chicken-spinach-rice-bowl","title":"Garlic chicken & spinach rice bowl","summary":"Juicy seared chicken, garlicky wilted spinach and fluffy rice with a squeeze of lemon. High protein, on the table in 25 minutes.","servings":2,"prep_min":10,"cook_min":15,"diets":["dairy_free","egg_free","gluten_free","nut_free","no_pork_or_alcohol","no_added_sugar"],"kcal":536.324125,"protein_g":41.15625875,"carb_g":64.33818124999999,"fat_g":11.459172500000001,"cuisine":"Mediterranean","nutrition":{"id":1,"slug":"garlic-chicken-spinach-rice-bowl","title":"Garlic chicken & spinach rice bowl","summary":"Juicy seared chicken, garlicky wilted spinach and fluffy rice with a squeeze of lemon. High protein, on the table in 25 minutes.","status":"published","servings":2,"prep_min":10,"cook_min":15,"cuisine":"Mediterranean","meal_types_json":"[\"lunch\",\"dinner\"]","diets_json":"[\"dairy_free\",\"egg_free\",\"gluten_free\",\"nut_free\",\"no_pork_or_alcohol\",\"no_added_sugar\"]","missing_json":"[\"trans_fat_g\",\"added_sugar_g\"]","core_ingredient_count":5,"kcal":536.324125,"fat_g":11.459172500000001,"sat_fat_g":1.9603970000000002,"trans_fat_g":0.0105,"chol_mg":109.5,"sodium_mg":701.05375,"carb_g":64.33818124999999,"fiber_g":2.4851125,"sugar_g":0.5809899999999999,"added_sugar_g":0,"protein_g":41.15625875,"vit_d_mcg":0,"calcium_mg":98.20362499999999,"iron_mg":5.566766249999999,"potassium_mg":951.9571249999999,"author_id":null,"family_id":1,"duplicate_of":null,"created_at":null,"moderation_note":null},"missing":["trans_fat_g","added_sugar_g"],"ingredients":[{"name":"white rice","quantity":150,"unit":"g","note":"rinsed","optional":false,"grams":150,"source":{"usda_name":"Rice, white, long-grain, regular, raw, enriched","fdc_id":168877,"url":"https://fdc.nal.usda.gov/food-details/168877/nutrients","approx_note":null}},{"name":"chicken breast","quantity":300,"unit":"g","note":"cut into bite-size pieces","optional":false,"grams":300,"source":{"usda_name":"Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw","fdc_id":171077,"url":"https://fdc.nal.usda.gov/food-details/171077/nutrients","approx_note":null}},{"name":"olive oil","quantity":1,"unit":"tbsp","note":null,"optional":false,"grams":13.5,"source":{"usda_name":"Oil, olive, salad or cooking","fdc_id":171413,"url":"https://fdc.nal.usda.gov/food-details/171413/nutrients","approx_note":null}},{"name":"garlic","quantity":3,"unit":"clove","note":"minced","optional":false,"grams":9,"source":{"usda_name":"Garlic, raw","fdc_id":169230,"url":"https://fdc.nal.usda.gov/food-details/169230/nutrients","approx_note":null}},{"name":"spinach","quantity":120,"unit":"g","note":null,"optional":false,"grams":120,"source":{"usda_name":"Spinach, raw","fdc_id":168462,"url":"https://fdc.nal.usda.gov/food-details/168462/nutrients","approx_note":null}},{"name":"lemon juice","quantity":1,"unit":"tbsp","note":null,"optional":false,"grams":15.249999999999998,"source":{"usda_name":"Lemon juice, raw","fdc_id":167747,"url":"https://fdc.nal.usda.gov/food-details/167747/nutrients","approx_note":null}},{"name":"salt","quantity":0.5,"unit":"tsp","note":null,"optional":false,"grams":3,"source":{"usda_name":"Salt, table","fdc_id":173468,"url":"https://fdc.nal.usda.gov/food-details/173468/nutrients","approx_note":null}},{"name":"black pepper","quantity":0.25,"unit":"tsp","note":null,"optional":false,"grams":0.575,"source":{"usda_name":"Spices, pepper, black","fdc_id":170931,"url":"https://fdc.nal.usda.gov/food-details/170931/nutrients","approx_note":null}}],"steps":["Cook the rice in 300 ml of salted water, covered, for 12 to 15 minutes until the water is absorbed. Let it rest off the heat.","Season the chicken with half the salt and the pepper. Heat the oil in a large pan over medium-high heat and sear the chicken for 6 to 8 minutes, turning, until cooked through.","Lower the heat, add the garlic and stir for 30 seconds until fragrant. Add the spinach and stir until just wilted.","Stir in the lemon juice and the rest of the salt. Serve over the rice."],"nutrients":{"per_serving":{"kcal":536.324125,"protein_g":41.15625875,"carb_g":64.33818124999999,"fiber_g":2.4851125,"sugar_g":0.5809899999999999,"added_sugar_g":0,"starch_g":0,"water_g":184.11855999999997,"fat_g":11.459172500000001,"sat_fat_g":1.9603970000000002,"trans_fat_g":0.0105,"mono_fat_g":6.121944625,"poly_fat_g":1.5937279999999998,"ala_g":0.02062325,"epa_g":0.0045000000000000005,"dha_g":0.006,"chol_mg":109.5,"calcium_mg":98.20362499999999,"iron_mg":5.566766249999999,"magnesium_mg":110.239125,"phosphorus_mg":443.09925,"potassium_mg":951.9571249999999,"sodium_mg":701.05375,"zinc_mg":2.2164337500000006,"copper_mg":0.31744875,"manganese_mg":1.485019875,"selenium_mcg":46.78721250000001,"vit_a_mcg":294.977625,"vit_c_mg":21.214875,"vit_d_mcg":0,"vit_e_mg":3.1271525000000002,"vit_k_mcg":294.4256375,"thiamin_mg":0.6309404999999999,"riboflavin_mg":0.42226125,"niacin_mg":18.020124875,"pantothenic_mg":3.0828308750000004,"vit_b6_mg":1.516419125,"folate_mcg":421.85887499999995,"vit_b12_mcg":0.315,"choline_mg":140.56561250000004,"tryptophan_g":0.5132867499999999,"threonine_g":1.7857164999999997,"isoleucine_g":1.9860172500000004,"leucine_g":3.3838252499999997,"lysine_g":3.5553864999999996,"methionine_g":1.0389959999999998,"cystine_g":0.48782175,"phenylalanine_g":1.73466725,"tyrosine_g":1.4633336249999997,"valine_g":2.185017625,"arginine_g":2.8536154999999996,"histidine_g":1.4284421250000001,"alanine_g":2.3721609999999997,"aspartic_g":3.8465673750000007,"glutamic_g":6.287337375,"glycine_g":1.8284178749999997,"proline_g":1.3995123749999998,"serine_g":1.640375875,"caffeine_mg":0,"alcohol_g":0},"partial":["added_sugar_g","starch_g","trans_fat_g","ala_g","tryptophan_g","threonine_g","isoleucine_g","leucine_g","lysine_g","methionine_g","cystine_g","phenylalanine_g","tyrosine_g","valine_g","arginine_g","histidine_g","alanine_g","aspartic_g","glutamic_g","glycine_g","proline_g","serine_g"]},"citation":"U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov"}