Simple chicken, rice, and roasted veggies — rough calorie estimate?
Made a pretty simple plate today and wanted to share. Nothing fancy, just the kind of meal that actually feels filling without being too heavy.
I seasoned the chicken wings with salt, black pepper, garlic powder, paprika, and a little chili powder, then cooked them in a pan/air fryer until the outside got a little crispy and charred. For the vegetables, I used broccoli and baby carrots, tossed them with a little olive oil, salt, pepper, and garlic powder, then roasted or pan-seared them until they had some browned edges. The rice is just plain white rice packed into a small bowl/cup so it holds that round shape.
Rough calorie estimate:
Chicken wings, about 3 pieces: 300–400 kcal
White rice, about 1/2 to 3/4 cup cooked: 120–170 kcal
Broccoli + carrots: 80–120 kcal
Oil used for cooking: 80–150 kcal
Total: about 580–840 kcal, depending mostly on how much oil was used and the exact size of the chicken wings.
Overall I’d estimate this plate around 700 kcal. It’s a good balance of protein, carbs, and vegetables, but the oil and chicken skin can make the calories add up faster than it looks.