Chicken, Turkey, Fowl and Egg: Chicken, Turkey, Fowl Dishes: Stuffed Chicken Breasts

A simple yet elegant chicken and brown rice dish.

Author: California Rice Commission - www.calrice.org
Date: August 28, 2012

Serves: 4 person(s)
Yield: 4 x breast halves

Preparation Time: 15 mins
Cooking Time: 15 mins

Ingredients:

    4 boneless, skinless chicken breast halves (about 1 lb), pounded to 1/4- inch thickness
    1/2 tsp ground black pepper, divided in half (1/4 tsp. per use)
    1/4 tsp salt
    1 cup cooked brown rice (cooked in reduced-sodium chicken broth)
    1/4 cup minced tomato
    1/4 cup finely shredded part-skim mozzarella cheese (1 oz)
    3 Tbsp toasted rice bran* (optional)
    1 Tbsp chopped fresh basil
    1 vegetable cooking spray, as needed
    8 wooden toothpicks, soaked in water

Directions:

    * (To toast rice bran, spread on baking sheet and bake at 325 F for 7 to 8 minutes.)

    Preheat oven to 350F.

    Season insides of chicken breasts with salt and 1/4 teaspoon pepper. Combine rice, tomato, cheese, bran, basil, and remaining 1/4 teaspoon pepper.

    Spoon rice mixture on top of pounded chicken breasts; fold over and secure sides with wooden toothpicks soaked in water. Wipe off outsides of chicken breasts with paper towel.

    Coat a large skillet with cooking spray and place over medium-high heat until hot. Cook stuffed chicken breasts 1 minute on each side or just until golden brown. Transfer chicken to shallow baking pan. Bake in preheated oven for 8 to 10 minutes.

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Nutritional Information
(Per Serving)

Calories:238 cals
Kilojoules:994 kJ
Fat:5.0 g
Carbohydrates:15.9 g
Protein:32.3 g
Cholesterol:72.3 mg
Sodium:279 mg
Saturated Fat:1.8 g
Fiber:2.3 g
Calcium:79.0 mg
Total Sugars:0.5 g

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