Apple Pecan Chicken Roll-Ups from Healthy Diabetic Recipes

Apple Pecan Chicken Roll-Ups Recipe

Recipe Ingredients:

1/2 cup apple juice
1/2 cup Uncle Ben's instant brown rice
1/2 cup finely-chopped unpeeled apple
1/4 cup chopped pecans
3 tbsp sliced green onions
4 boneless skinless chicken breast halves
= (abt 1 lb total)
1 tbsp vegetable oil

Recipe Instructions:

Heat oven to 400 degrees. In small saucepan, bring apple juice to a boil. Add rice, cover, reduce heat and simmer 8 to 10 minutes or until 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 pieces of waxed paper. Place 1/4 of rice mixture on each chicken breast. Roll up, tucking in edges. Secure with toothpicks.

Heat oil in medium skillet over medium-high heat. Add chicken and cook 4 to 5 minutes or until lightly browned; place in shallow baking pan. Bake 20 to 25 minutes or until chicken is no longer pink in center.

This recipe yields 4 servings.

Exchanges Per Serving: 1 1/2 Starch, 3 Meat, 1 Fat.

Nutrition Facts: Calories 319; Calories from fat 34%; Total Fat 12g; Saturated Fat 2g; Protein 28g; Carbohydrates 25g; Cholesterol 69mg; Sodium 62mg; Dietary Fiber 2g.

Cook's Tip: For this recipe, choose an apple variety that will retain its shape when cooked, such as Granny Smith, Golden Delicious or Jonathan.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-25-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

:: TOP ::