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Chicken Rice Roll Ups

Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Main Course
Cuisine: American
Keyword: bake, chicken, gluten-free, lowfat, rice, roll-ups
Servings: 4 servings
Calories: 503kcal

Ingredients

  • 1 cup brown rice
  • 2 stalk celery
  • 2 tablespoon shallot
  • 4 each chicken breast
  • 1 tablespoon olive oil
  • 1 teaspoon rosemary, dried
  • 1 tablespoon lemon juice

Side

  • 1 clove garlic
  • 1 tablespoon butter, unsalted
  • 6 cup broccoli, florets

Serve With

  • 4 medium orange

Instructions

  • Cook rice as directed on package. Meanwhile, preheat oven to 375°F and spray a large baking dish with cooking spray.
  • Pound out chicken to 1/4 inch thickness. Chop celery and shallots, and combine in a bowl with rice, olive oil, rosemary, and lemon juice.
  • Spread rice mixture onto each chicken breast, roll up tightly, and use toothpicks to secure in place. Place chicken into prepared dish and cook for 20-30 minutes or until no longer pink.
  • While chicken roasts, mince garlic. Heat butter in a skillet over medium heat. Add garlic and sauté for 1 minute, then add broccoli. Stir to coat evenly. Cover and cook for 6-8 minutes, stirring occasionally to keep from burning.
  • Serve chicken with broccoli and orange wedges on the side.

Nutrition

Calories: 503kcal | Carbohydrates: 69g | Protein: 35g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 91mg | Sodium: 103mg | Fiber: 12g | Sugar: 2g