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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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Lycopene superfoods (includes guava, red bell peppers & spiny bitter gourd) The chemical lypcopene is a naturally occurring coloring agent and part of the phytochemical group known as 'carotenids'. This chemical is behind the red hue of some fruit, vegetables and pulses. Intrestingly, unlike numerous healthy agents, it does not become less effective if heated during cooking, but is in fact improved by going through the cooking process. . Lycoprene's main advantage is that it acts as an antioxidant and is thought to be an asset in the battle to reduce the probabilty of cancer. This useful phytochemical is the most efficacious remover of singlet oxygen, which is associated with aging of the skin. It is also thought by nutritionalists to prevent the progression of atherosclerosis. |