Makes: 8 servings Prep Time: 20 minutes; Bake: 20 minutes


  • 3/4 cup uncooked instant rice
  • 1/2 cup chopped seeded tomato
  • 1/4 cup prepared pesto
  • 1/8 teaspoon salt
  • 8 boneless skinless chicken breast halves (6 ounces each)
  • 2 tablespoons canola oil, divided


  1. Preheat oven to 375°. Cook rice according to package directions.

  2. In a small bowl, combine tomato, pesto, salt and rice. Cut a pocket horizontally in the thickest part of each chicken breast. Fill each with 3 tablespoons rice mixture; secure with toothpicks.
  3. In a large skillet, heat 1 tablespoon oil over medium-high heat. In batches, brown chicken breasts on each side, adding additional oil as needed. Transfer to a greased 15x10x1-in. baking pan.
  4. Bake 18-22 minutes or until chicken is no longer pink. Discard toothpicks before serving.

Nutrition Facts:

1 stuffed chicken breast half: 278 calories, 10g fat (2g saturated fat), 94mg cholesterol, 210mg sodium, 9g carbohydrate (1g sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.

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