Chicken Rococo

Health score
1%
Chicken Rococo
55 min.
55
65kcal

Suggestions

Ingredients

  • 0.3 tsp pepper black
  • cup chicken broth 
  • cups rice long-grain white cooked
  • cup rice long-grain wild cooked
  • 0.8 cup bread crumbs dry
  •  eggs beaten
  • Tbsp flour 
  • cup mushrooms fresh sliced
  • 0.3 cup oil divided
  • 0.5 cup onions and peppers green chopped
  • oz cracker barrel sharp cheddar cheese 
  • lb chicken breasts boneless skinless

Equipment

  • frying pan
  • paper towels
  • oven
  • baking pan
  • toothpicks

Directions

  1. Heat oven to 400F.
  2. Cut cheese crosswise in half, then cut each piece lengthwise into 4 sticks. Wrap 1 chicken breast around each cheese stick to completely enclose cheese; secure with wooden toothpicks. Dip chicken roll-ups, 1 at a time, in eggs then in bread crumbs, turning to evenly coat each roll-up.
  3. Heat 2 Tbsp. oil in large skillet on medium-high heat.
  4. Add chicken; cook 5 min. or until evenly browned, turning occasionally.
  5. Transfer to 13x9-inch baking dish sprayed with cooking spray.
  6. Bake 15 to 18 min. or until chicken is done (165F). Meanwhile, wipe skillet with paper towels.
  7. Add remaining oil and vegetables to skillet; cook 8 to 10 min. or until crisp-tender, stirring occasionally. Stir in flour and pepper until blended. Gradually stir in broth; cook 3 to 5 min. or until thickened, stirring constantly.
  8. Add rice; cook 2 min. or until heated through, stirring occasionally.
  9. Discard toothpicks from chicken.
  10. Serve chicken over rice mixture.

Nutrition Facts

Calories65kcal
Protein32.72%
Fat43.75%
Carbs23.53%

Properties

Glycemic Index
5.18
Glycemic Load
1.93
Inflammation Score
-1
Nutrition Score
3.070000016171%

Flavonoids

Luteolin
0.06mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:65.14kcal
3.26%
Fat:3.12g
4.81%
Saturated Fat:1.04g
6.48%
Carbohydrates:3.78g
1.26%
Net Carbohydrates:3.59g
1.3%
Sugar:0.22g
0.25%
Cholesterol:20.72mg
6.91%
Sodium:75.29mg
3.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.26g
10.51%
Selenium:8.03µg
11.48%
Vitamin B3:1.98mg
9.89%
Vitamin B6:0.15mg
7.26%
Phosphorus:66.29mg
6.63%
Vitamin B2:0.06mg
3.68%
Calcium:34.67mg
3.47%
Vitamin B5:0.34mg
3.41%
Manganese:0.06mg
2.99%
Zinc:0.37mg
2.49%
Potassium:83.42mg
2.38%
Vitamin B1:0.03mg
2.3%
Magnesium:8.28mg
2.07%
Vitamin E:0.28mg
1.83%
Vitamin B12:0.1µg
1.63%
Vitamin C:1.32mg
1.6%
Folate:5.73µg
1.43%
Copper:0.03mg
1.29%
Iron:0.23mg
1.26%
Vitamin A:60.14IU
1.2%
Vitamin K:1.09µg
1.04%