Parmesan Crusted Chicken w/ Rice

Ingredients .

1 egg
1 oz mashed potatoes
1 tablespoon grated parmesan cheese
10g steamed broccoli
10g chopped onions
10g chopped pepper
56g skinless chicken breast
10g organic sweet peas
½ cup white rice
5g Italian-style bread crumbs
1 tablespoon olive oil
1 tablespoon butter
1 teaspoon dried garlic
¼ teaspoon salt
A pinch of freshly ground pepper

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Nutritional Info:
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Serving Size Per Plate

Carbohydrate 35.62g
Fat 20.82g
Protein 23.74g
Calories 427

Vitamin D 0ug
Calcium 101mg
Iron 2.49mg
Potassium 665.52mg
Vitamin A 72ug
Vitamin C 4.8mg