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The Recipe Instructions |
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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 ha
= (abt 1 lb total)
1 tbsp vegetable oil
Directions
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"
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Per Serving (excluding unknown items): 226 Calories; 10g Fat (40.2%
calories from fat); 28g Protein; 5g Carbohydrate; 1g Dietary Fiber; 68mg
Cholesterol; 78mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0
Vegetable; 0 Fruit; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Apple Pecan Chicken Roll-Ups Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes garlic, onions and welsh onion) The onion family is high in allyl sulfides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer. Even though there is precious little hard medical proof present, allyl sulphides are also thought by many researchers to reduce problems with blood circulation, sterilization and physical exhaustion. Foods containing allyl sulfides are also good for weight loss, so should be a part of every weight loss regime. Carotenoid foods (includes paprika, collard greens and tomato puree) These orange and green vegetables and fruits have high levels of carotenes (alpha and beta) believed by experts play a key role in helping prevent cancer, specifically of the the lungs and stomach. Most are low in calories, so should be included in every diet system. The South Beach Diet The South Beach diet is a diet system invented by Dr. arthur agatston, a cardiologist from miami, usa, which stresses that one should consume "good carbohydrates" instead of "bad carbs" and "good fats" instead of "bad fats" Agatston invented his weight loss regime for his cardiac patients, as a consequence of his detailed study of scientific research on other weight loss regimes. Approved foods include, lean beef, turkey breast, fish, parmesan cheese, peanut butter, lowfat milk and some vegatables, like chickpeas, cauliflower and sprouts. |