Feedback on Chicken & wild rice meal

Options
ZGodzicki
ZGodzicki Posts: 9
in Food and Nutrition
Hello, I was wondering if I can get feedback on the following chicken meal, and ideas to improve the sodium level on it. I cut out the salt, soy sauce, and chicken bouillon, and sodium is now at under 300 mg per serving. The teaspoon of salt puts it at over 1k mg per serving, so that is gone for good. If I added the soy sauce, that puts it at 550mg per serving, and only the chicken bouillon puts it at over 600mg per serving. Is there a good alternative to give flavoring that won't skyrocket the sodium level??

I used the sparkpeople recipe calculator.

Wild Rice, 1 cup
Celery, raw, 3 cup, diced
Green Peppers (bell peppers), 1 cup, chopped
Water, tap, 1.5 cup (8 fl oz)
*Knorr Chicken Bouillon, 2 tsp
Salt, 1 tsp
Soy Sauce, 1 tbsp
Chicken Breast, no skin, 24 ounces


3 Servings

Amount Per Serving


Calories 342.6

Total Fat 3.4 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.7 g

Cholesterol 131.5 mg

Sodium 1,705.8 mg

Potassium 1,064.6 mg

Total Carbohydrate 19.8 g
Dietary Fiber 3.6 g
Sugars 1.6 g

Protein 56.2 g

Vitamin A 6.8 %
Vitamin B-12 14.4 %
Vitamin B-6 76.9 %
Vitamin C 74.7 %
Vitamin D 0.0 %
Vitamin E 5.8 %
Calcium 8.3 %
Copper 12.2 %
Folate 16.2 %
Iron 15.3 %
Magnesium 25.5 %
Manganese 19.7 %
Niacin 134.0 %
Pantothenic Acid 22.2 %
Phosphorus 53.4 %
Riboflavin 19.6 %
Selenium 60.0 %
Thiamin 18.1 %
Zinc 18.6 %


Here is the revised recipe
Wild Rice, 1 cup
Celery, raw, 3 cup, diced
Green Peppers (bell peppers), 1 cup, chopped
Water, tap, 1.5 cup (8 fl oz)
Chicken Breast, no skin, 24 ounces
Asparagus, fresh, 9 spear, small (5" long or less)


3 Servings

Amount Per Serving


Calories 344.7

Total Fat 3.3 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.7 g

Cholesterol 131.5 mg

Sodium 257.4 mg

Potassium 1,151.1 mg

Total Carbohydrate 20.7 g
Dietary Fiber 4.3 g
Sugars 1.5 g

Protein 56.7 g

Vitamin A 11.0 %
Vitamin B-12 14.4 %
Vitamin B-6 78.9 %
Vitamin C 82.7 %
Vitamin D 0.0 %
Vitamin E 9.4 %
Calcium 8.9 %
Copper 15.1 %
Folate 27.6 %
Iron 16.5 %
Magnesium 26.6 %
Manganese 23.2 %
Niacin 135.5 %
Pantothenic Acid 22.6 %
Phosphorus 54.7 %
Riboflavin 21.8 %
Selenium 61.2 %
Thiamin 21.3 %
Zinc 19.5 %

Replies

  • uwhuskygirl
    uwhuskygirl Posts: 320
    Options
    Try substituting the water for a home made vegetable broth. It's really easy to make and really flavorful too. I just use left over veggie scraps and peels when I make mine.

    http://allrecipes.com/Recipe/Worlds-Greatest-Vegetable-Broth/Detail.aspx
  • all4tjs
    all4tjs Posts: 51
    Options
    I would have to say make your own chicken stock instead of using the chicken bouillon. And, maybe a low sodium soy sauce.
  • ZGodzicki
    ZGodzicki Posts: 9
    Options
    I am kind of thinking I will forgo the salt and broth idea, and just use soy sauce. The directions say to just brush the chicken breasts with soy sauce before baking, so that wouldn't really be all that much, and wild rice has a good flavor alone, unlike white rice which is just horribly bland. I will have to just try it and let you all know how it goes.
  • ZGodzicki
    ZGodzicki Posts: 9
    Options
    A little late, but I wanted to post the results. I ended up NOT using water, bouillon, or salt. Instead, I used "Pacific Natural Foods - Organic Free Range Low Sodium Chicken Broth". The end result ended up being pretty bland. I used some garlic powder to flavor it up a bit, but I probably won't be using that combo again for this meal.

    My most recent meal was Stove Top Pork chop & carrot stuffing skillet, and it is GREAT!!

Categories