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Stuffed Chicken Rolls

By

Updated November 13, 2008

Using low-fat ingredients makes this tasty chicken dish heartburn friendly.

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 4 slices whole-wheat bread, broken up into crumbs
  • 3 tablespoons chopped fresh basil, divided
  • 4 teaspoons chopped fresh thyme
  • 4 egg whites
  • Dash of salt
  • 3 tablespoons finely chopped celery
  • 1 1/2 cups low-sodium chicken broth
  • 4 teaspoons chicken bouillon granules
  • 4 teaspoons cornstarch
  • 4 teaspoons water
  • 1 cup low-fat sour cream
  • 1 cup long-grain brown rice, cooked without salt or fat, prepared according to package instructions

Preparation:

  • Place chicken breasts into a plastic bag and pound with a mallet until about 1/4" thick. Set aside.
  • In a bowl, mix the bread crumbs, 4 teaspoons of the basil, thyme, egg whites, salt, and celery.
  • Spread this stuffing mixture over the chicken breast and roll up, securing with toothpicks.
  • Place the chicken rolls and the chicken broth into a skillet.
  • Bring to a boil, turn down to simmer, cover, and cook 15 minutes or until chicken rolls are cooked through.
  • Add the bouillon.
  • Mix the cornstarch and water together, and add to skillet, stirring constantly to thicken.
  • Add sour cream and heat through.
  • Remove toothpicks and spoon sauce over the chicken.
  • Serve over rice and top with remaining basil.
Serves 4

Each serving includes:
  • Fat: 9 grams
  • Protein: 38 grams
  • Carbohydrates: 58 grams
  • Total calories: 485
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  8. Heartburn-Free Recipe - Stuffed Chicken Rolls - Heartburn Free Stuffed Chicken Rolls

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