Start with cooked ingredients for a repeatable measurement. This recipe specifies roasted chicken breast, cooked long-grain brown rice and boiled, drained broccoli. The weights below are the edible cooked amounts—not their raw weights.
The rice and vegetables contribute some protein, and the chicken contains some fat. All those nutrients are included. This is a practical assembled meal with separate block estimates, not a promise that every macronutrient lands on exactly the same block count.
Make the quantities work for your meal
Adjust one portion.
Start with one serving of this recipe, then change its size. Each nutrient changes together; increasing protein also changes carbohydrate, fat and energy.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Timing is an estimate, not a record of a tested kitchen session. Nutrition is calculated from the exact USDA ingredient states listed below.
Measured ingredients
- 55.0 g Roasted skinless chicken breast, weighed cooked
USDA ingredient and calculator
Chicken, broilers or fryers, breast, meat only, cooked, roasted · FDC 171477 · Source dataset
Send this amount to the Food Calculator → - 110.0 g Long-grain brown rice, weighed cooked
USDA ingredient and calculator
Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) · FDC 169704 · Source dataset
Send this amount to the Food Calculator → - 100.0 g Broccoli, boiled, drained and weighed cooked, without salt
USDA ingredient and calculator
Broccoli, cooked, boiled, drained, without salt · FDC 169967 · Source dataset
Send this amount to the Food Calculator → - 5.0 g Olive oil
USDA ingredient and calculator
Oil, olive, salad or cooking · FDC 171413 · Source dataset
Send this amount to the Food Calculator → - 15.0 g Raw lemon juice
USDA ingredient and calculator
Lemon juice, raw · FDC 167747 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- Weigh the cooked chicken, cooked rice and drained cooked broccoli into a microwave-safe bowl. If starting with raw chicken, cook it safely first, then weigh the cooked portion; the recipe time assumes the ingredients are already cooked.
- Reheat the cooked components using your appliance instructions, stirring or rearranging for even heating. Check that reheated leftovers reach 165°F (74°C) with a food thermometer. Time varies by appliance; use temperature rather than the clock to judge readiness.
- Mix the measured olive oil and lemon juice. Add all of the dressing to the bowl and toss gently so the listed oil is included in the serving. Serve promptly.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 309
- Protein (g)
- 22.5
- Total carbohydrate (g)
- 36.4
- Fiber (g)
- 5.1
- Available carbohydrate (g)
- 31.2
- Total fat (g)
- 8.5
Original added-fat equivalent (÷1.5): 5.65. This is a separate convention, not an extra fat allowance.
Separate block counts do not mean this recipe is an exactly balanced Zone meal. Total carbohydrate is shown as well as carbohydrate minus fiber. Nutrients are scaled from USDA reference entries and summed before rounding; they are estimates, not a laboratory analysis.
Source and preparation notes
The six-minute heating time is an estimate for already-cooked ingredients, not a raw-chicken cooking time. Poultry cooked from raw must reach 165°F (74°C). Do not substitute raw weights for cooked weights. If you add other ingredients, include their nutrients separately. Database values estimate the named cooked foods; they do not measure the precise nutrient content of your own batch. Database-derived estimates, not laboratory analysis. Brands, foods and cooking methods vary. Cooked foods are weighed after cooking as named in the source record. Reheating may change water content; no finished per100g concentration or cooking yield is claimed. Times are editorial estimates; these recipes have not been kitchen-tested.
Keep the bigger picture in view.
These are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.
Take this portion into your plan.
Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.
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