Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
604
Calories
43g
Protein
24g
Fat
52g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 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
- =
- 4 skinless and boneless chicken breast halves, (about 1 pound) pounded to 1/4-inch thickness
- 1/2 teaspoon ground black pepper, divided
- 1/4 teaspoon salt
- 1 cup cooked brown rice (cooked in chicken broth)
- 1/4 cup finely diced fresh tomatoes
- 1/4 cup (1 ounce) finely shredded mozzarella cheese
- 1 tablespoon chopped fresh basil
- 1 tablespoon olive oil
- =
Directions
1
Season insides of pounded chicken breasts with salt and pepper. Combine rice, tomatoes, cheese, basil and remaining 1/4 teaspoon pepper. Spoon rice mixture on insides of chicken breasts; secure sides with wooden picks. Wipe off outsides of chicken breasts with paper towel.
2
Heat oil in large skillet over medium-high heat. Cook stuffed chicken breasts in hot oil 1 minute on each side or just until golden brown. Transfer chicken to shallow baking pan. Bake at 350 degrees 8 to 10 minutes. Let stand 5 minutes before slicing
Recipe sourced from
fandom