Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 6 boneless, skinless chicken breast halves (about 2-1/4 pounds) pounded to 1/4-inch thickness
- 1/2 teaspoon ground black pepper
- 3 cups cooked rice (cooked without salt or fat)
- 1 10-ounce package chopped frozen spinach, thawed and well drained
- 1/2 cup feta cheese
- 1/2 cup salt free sundried tomatoes, softened and chopped*
- 2 tablespoons chopped fresh basil
- 1/2 teaspoon salt
- 6 to 10 wooden toothpicks**
- vegetable cooking spray
- 2 cups prepared low-salt, low-fat, spaghetti sauce, warmed
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Directions
Sprinkle one side of breast halves with pepper. Combine rice, spinach, cheese, tomatoes, basil and salt in large bowl. Spoon 1/2 cup rice mixture on peppered side of each breast half; fold over and secure sides with toothpicks. Wipe off outside of chicken with paper towel.
Coat large skillet with cooking spray; heat over medium-high heat until hot. Cook chicken 5 to 7 minutes, or until light brown, turning occasionally.
Place remaining rice mixture on bottom of shallow glass baking dish; place chicken over rice. Cover with foil. Bake at 350 degrees 20 to 25 minutes. Serve chicken with rice. Spoon 1/3 cup sauce over each serving.