Vegetable-Stuffed Chicken Breast Over Rice Recipe

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Vegetable-Stuffed Chicken Breast Over Rice
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Ingredients
10
Count
Nutrition
1871
Calories
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Ingredients:

  • 2 1/2 cups mixed vegetables
  • 1/4 tsp thyme leaves
  • 1/4 tsp salt
  • 1/4 tsp paprika
  • 1/8 tsp pepper
  • 2 cups brown rice
  • 2 tbsp flour
  • 1/2 cup skim milk

Directions:

  1. Place a chicken breast half between two pieces of waxed paper or plastic wrap. Pound the chicken gently with a meat mallet or rolling pin until it is about 1/4 inch thick. Repeat for the remaining chicken breasts.
  2. Thaw the veggies by placing in a sieve and running hot water over them; shake any excess water off. Chop them fine and reserve about 1 cup for the sauce. Spoon some of the remaining veggies into the center of each chicken breast; roll up like a jelly roll.
  3. In a large nonstick skillet, heat the chicken broth, thyme, salt paprika, and pepper. Add the chicken rolls, seam side down. Bring to a boil, reduce the heat, cover, and simmer 20 to 25 minutes or until chicken is tender. Using a slotted spoon, remove chicken rolls. Arrange over cooked rice on a serving platter; cover to keep warm.
  4. Add the reserved veggies to the mixture in the skillet. Bring to a boil, reduce the heat, and simmer for 5 to 6 minutes or until crisp-tender. In a small bowl, combine flour and milk, blend well, and add to the mixture in the skillet. Cook until thickened, stirring constantly. Spoon over the rice and chicken.
  5. Serve with a nice garden salad.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1871.3 Kcal (7835 kJ)
Calories from fat 271.02 Kcal
% Daily Value*
Total Fat 30.11g 46%
Cholesterol 27.07mg 9%
Sodium 1824.35mg 76%
Potassium 2555.76mg 54%
Total Carbs 353.79g 118%
Sugars 9.4g 38%
Dietary Fiber 42.44g 170%
Protein 56.24g 112%
Vitamin C 61.3mg 102%
Iron 14.2mg 79%
Calcium 528.8mg 53%
Amount Per 100 g
Calories 150.73 Kcal (631 kJ)
Calories from fat 21.83 Kcal
% Daily Value*
Total Fat 2.43g 46%
Cholesterol 2.18mg 9%
Sodium 146.95mg 76%
Potassium 205.86mg 54%
Total Carbs 28.5g 118%
Sugars 0.76g 38%
Dietary Fiber 3.42g 170%
Protein 4.53g 112%
Vitamin C 4.9mg 102%
Iron 1.1mg 79%
Calcium 42.6mg 53%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 39.1
    Points
  • 48
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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