Stuffed Chicken Breasts
A simple yet elegant chicken and brown rice dish.
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 325º F for 7 to 8 minutes.)
Preheat oven to 350ºF.
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.
Nutritional Info (per serving)
| CALORIES | 238 cals |
| Kilojoules | 994 kJ |
| Fat | 5.0 g |
| Saturated Fat | 1.8 g |
| Cholesterol | 72 mg |
| Sodium | 279 mg |
| Carbohydrates | 15.9 g |
| Fiber | 2.3 g |
| Total Sugars | 0.5 g |
| Protein | 32.3 g |
| Calcium | 79.0 mg |
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Need tips on cooking rice from scratch? Check this out!