Apple Pecan Chicken Roll Ups
|Apple juice||1⁄2 Cup (8 tbs)|
|Instant brown rice||1⁄2 Cup (8 tbs) (UNCLE BEN'S Brand)|
|Finely chopped apple||1⁄2 Cup (8 tbs), unpeeled|
|Chopped pecans||1⁄4 Cup (4 tbs)|
|Sliced green onions||3 Tablespoon|
|Boneless skinless chicken breasts||1 Pound (4 pieces)|
|Vegetable oil||1 Tablespoon|
1 Preheat the oven to 400°F.
2 In a small saucepan, bring apple juice to a boil.
3 Add in the rice.
4 Cover and lower the heat.
5 Simmer for 8 to 10 minutes or until the liquid is absorbed.
6 Stir in the apple, pecans and green onions.
7 Remove from the heat.
8 Place each chicken breast between two pieces of waxed paper and flatten to about 1/4-inch thickness by pounding .
9 Place 1/4 of rice mixture on each chicken breast.
10 Carefully roll up, tucking in the edges.
11 Secure with the toothpicks.
12 In a medium skillet, heat oil over medium-high heat.
13 Add in chicken and cook for 4 to 5 minutes or until lightly browned.
14 Transfer to a shallow baking pan.
15 Bake for 20 to 25 minutes or until chicken is no longer pink in center.
16 Serve hot.
Calories 317 Calories from Fat 94
% Daily Value*
Total Fat 11 g16.9%
Saturated Fat 1.4 g7.2%
Trans Fat 0 g
Cholesterol 65.8 mg21.9%
Sodium 76.3 mg3.2%
Total Carbohydrates 25 g8.4%
Dietary Fiber 2.4 g9.6%
Sugars 5.6 g
Protein 29 g57.7%
Vitamin A 9.8% Vitamin C 12.6%
Calcium 3.3% Iron 9.6%
*Based on a 2000 Calorie diet