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 froggie64

Makes 4 servings



Chicken breast stuffed with mixed vegetables

Recipe Ingredients for Vegetable-stuffed Chicken Breast Over Rice

4 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
2 cups brown rice
2 tablespoons flour
1/2 cup skim milk

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

Main Dish

Nutrition Facts
Serving Size 485.3g
Amount Per Serving
Calories
713
Calories from Fat
84
% Daily Value*
Total Fat
9.3g
14%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
147mg
49%
Sodium
728mg
30%
Potassium
970mg
28%
Total Carbohydrates
88.0g
29%
Dietary Fiber
9.2g
37%
Sugars
1.5g
Protein
64.7g
Vitamin A 159% Vitamin C 10%
Calcium 12% Iron 28%
* 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
A-
  Good points
  • Low in saturated fat
  • Very low in sugar
  • High in manganese
  • Very high in niacin
  • High in phosphorus
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
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