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Рецепт Apple Pecan Chicken Roll Ups

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Порций: 4

Ингредиенты

Cost per serving $0.93 view details
  • 1/2 c. apple juice
  • 1/2 c. Uncle Ben's instant brown rice
  • 1/2 c. finely-minced unpeeled apple
  • 1/4 c. minced pecans
  • 3 Tbsp. sliced green onions
  • 4 x boneless skinless chicken breast halves (abt 1 lb total)
  • 1 Tbsp. vegetable oil

Инструкции

  1. Heat oven to 400 degrees. In small saucepan, bring apple juice to a boil. Add in rice, cover, reduce heat and simmer 8 to 10 min or possibly till liquid is absorbed. Stir in apple, pecans and green onions. Remove from heat.
  2. Flatten each chicken breast to about 1/4-inch thickness by pounding between two pcs of waxed paper. Place 1/4 of rice mix on each chicken breast. Roll up, tucking in edges. Secure with toothpicks.
  3. Heat oil in medium skillet over medium-high heat. Add in chicken and cook 4 to 5 min or possibly till lightly browned; place in shallow baking pan. Bake 20 to 25 min or possibly till chicken is no longer pink in center.
  4. This recipe yields 4 servings.
  5. Cook's Tip: For this recipe, choose an apple variety which will retain its shape when cooked, such as Granny Smith, Golden brown Delicious or possibly Jonathan.

Nutrition Facts

Amount Per Serving %DV
Serving Size 125g
Recipe makes 4 servings
Calories 214  
Calories from Fat 63 29%
Total Fat 7.32g 9%
Saturated Fat 0.77g 3%
Trans Fat 0.1g  
Cholesterol 27mg 9%
Sodium 34mg 1%
Potassium 242mg 7%
Total Carbs 24.12g 6%
Dietary Fiber 1.7g 6%
Sugars 4.88g 3%
Protein 12.97g 21%
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