Apple Pecan Chicken Roll Ups Recipe
Servings: 4
Ingredients
- 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
Directions
- 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.
- 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.
- 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.
- This recipe yields 4 servings.
- 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.
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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% |
