Vegetable-Stuffed Chicken Breast Over Rice |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Chicken breast stuffed with mixed vegetables Ingredients:
4 chicken breast |
2 1/2 cups mixed vegetables |
1/2 cup fat-free chicken broth |
1/4 teaspoon thyme leaves |
1/4 teaspoon salt |
1/4 teaspoon paprika |
1/8 teaspoon pepper |
2 cups brown rice |
2 tablespoons flour |
1/2 cup skim milk |
Directions:
1. Place a chicken breast half between two pieces of waxed paper or plastic wrap. Pound the chicken gently with a meat mallet or rolling pin until it is about 1/4 inch thick. Repeat for the remaining chicken breasts.
2. Thaw the veggies by placing in a sieve and running hot water over them; shake any excess water off. Chop them fine and reserve about 1 cup for the sauce. Spoon some of the remaining veggies into the center of each chicken breast; roll up like a jelly roll.
3. In a large nonstick skillet, heat the chicken broth, thyme, salt paprika, and pepper. Add the chicken rolls, seam side down. Bring to a boil, reduce the heat, cover, and simmer 20 to 25 minutes or until chicken is tender. Using a slotted spoon, remove chicken rolls. Arrange over cooked rice on a serving platter; cover to keep warm.
4. Add the reserved veggies to the mixture in the skillet. Bring to a boil, reduce the heat, and simmer for 5 to 6 minutes or until crisp-tender. In a small bowl, combine flour and milk, blend well, and add to the mixture in the skillet. Cook until thickened, stirring constantly. Spoon over the rice and chicken.
5. Serve with a nice garden salad.
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