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Vegetable-Stuffed Chicken Breast Over Rice Recipe

Looking for an easy Vegetable-Stuffed Chicken Breast Over Rice recipe? Learn how to make Vegetable-Stuffed Chicken Breast Over Rice using healthy ingredients.


Submitted by laneclara

Makes 4 servings



remade this so it had lower calories

Recipe Ingredients for Vegetable-Stuffed Chicken Breast Over Rice

1 1/2 pounds chicken breast
2 1/2 cups mixed vegetables
1/2 cup fat-free chicken broth
1/4 teaspoon thyme leaves
1/4 teaspoon salt
1/4 teaspoon paprika
1/8 teaspoon pepper
1 cups brown rice
2 tablespoons flour
1/2 cup fat-free chicken broth

Recipe Directions for Vegetable-Stuffed Chicken Breast Over Rice

  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.

Categories

Chicken, Main Dish

Nutrition Facts
Serving Size 395.9g
Amount Per Serving
Calories
433
Calories from Fat
48
% Daily Value*
Total Fat
5.3g
8%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
99mg
33%
Sodium
558mg
23%
Potassium
328mg
9%
Total Carbohydrates
54.2g
18%
Dietary Fiber
6.8g
27%
Sugars
3.6g
Protein
43.4g
Vitamin A 99% Vitamin C 6%
Calcium 5% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • Low in sugar
  • High in manganese
  • Very high in vitamin A
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