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Ingredientes
- 4 sm. boneless, skinned chicken breast halves (about 3 ounce. each) pounded very thin
- 1 1/2 teaspoon oriental sesame oil
- 3/4 teaspoon leaf rosemary (crumbled)
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
- 1 pound green beans (cooked)
- 1/4 c. fresh whole wheat bread crumbs (1/2 to 3/4 slice bread)
- 1 c. orange juice
- 1 tbsp. cornstarch
- 1 can (11 ounce.) mandarin oranges, liquid removed
- 1/4 teaspoon lemon juice
Direcciones
- Place oven rack in upper third of oven. Preheat oven to very warm (450 degrees). Lightly spray 12x8x2 inch (2 qt) baking dish with non-stick cooking spray.
- Brush one side of each breast with 1/2 tsp. of the sesame oil. Sprinkle same side equally with 1/2 tsp. of the rosemary, the salt and pepper. Place 1/4 of the beans on each cutlet and roll up, using fingers to hold beans inside.
- Place roll-ups, seam-side down, in prepared dish. Lightly brush roll-ups with remaining oil. Sprinkle with crumbs and remaining rosemary. Bake in preheated very warm oven for 15 min. Remove the roll-ups from the oven and let stand till ready to serve.
- Meanwhile combine orange juice and cornstarch in small saucepan; mix till well blended. Bring to boiling over medium heat and cook, stirring 2 to 3 min till thickened. Stir in oranges and heat through. Stir in lemon juice. Just before serving slice roll-ups into 1/2 inch thick pcs. Serve over rice (yellow) and top with sauce.
- Can substitute fresh for 1 package frzn whole green beans, thawed and liquid removed.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 252g | |
| Recipe makes 4 servings | |
| Calories 249 | |
| Calories from Fat 27 | 11% |
| Total Fat 3.09g | 4% |
| Saturated Fat 0.44g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 351mg | 15% |
| Potassium 649mg | 19% |
| Total Carbs 46.7g | 12% |
| Dietary Fiber 12.0g | 40% |
| Sugars 10.99g | 7% |
| Protein 9.84g | 16% |
