This recipe is based on one by Rachel Ray. I lightened it up significantly, it came out incredibly well.
Halve the chicken breasts horizontally separating each into 2 cutlets.
Place each halved cutlet in an individual freezer plastic storage bag (with slider tab). Add a tablespoon of water to each bag and pound into1/8-inch thick cutlets.
Arrange the 4 cutlets on work surface. Season cutlets with salt and pepper on the side facing up. Cover each piece of chicken with 1 slice cheese and 1 oz ham. Starting on 1 side of the breast, place a small bundle of 3 asparagus spears. Wrap and roll the chicken around the asparagus. Wash hands.
Heat about 1 teaspoon extra-virgin olive oil in a skillet (I used my new cast-iron pan, but you can use non-stick) over medium heat. When hot, using tongs, add the chicken roll-ups to skillet with seam side down. Season the roll-ups with salt and pepper. Cover the pan loosely with tin foil or lid and cook 4 to 5 minutes, turn roll-ups over and cook and other 4 to 5 minutes.
Combine Sauce ingredients in a bowl
Serve over couscous with the sauce drizzled over both
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (289g) | ||
Recipe Makes: 4 | ||
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Calories: 283 | ||
Calories from Fat: 49 (17%) | ||
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Amt Per Serving | % DV | |
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Total Fat 5.4g | 7 % | |
Saturated Fat 2g | 10 % | |
Monounsaturated Fat 1.7g | ||
Polyunsanturated Fat 0.6g | ||
Cholesterol 111.4mg | 34 % | |
Sodium 956.2mg | 33 % | |
Potassium 943.2mg | 25 % | |
Total Carbohydrate 5.4g | 2 % | |
Dietary Fiber 1g | 4 % | |
Sugars, other 4.4g | ||
Protein 50.7g | 72 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 283
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