recipes
Savory Chicken and Asparagus Roll-Ups: A Healthy Delight
Chicken and Asparagus Roll-Ups: A Delightful Main Dish
Description
If you’re a fan of fresh asparagus, this Chicken and Asparagus Roll-Up recipe is a must-try. This dish marries tender chicken breast with crisp asparagus for a wholesome and flavorful main course that can easily be prepared in advance, making it ideal for a busy weeknight. Simply pop it in the oven after a long day, and enjoy a delicious meal that the whole family will love.
Recipe Details
| Category | Chicken Breast |
|---|---|
| Prep Time | 15 minutes |
| Cook Time | 45 minutes |
| Total Time | 1 hour |
| Servings | 4 |
| Keywords | Chicken, Poultry, Vegetable, Meat, Healthy, < 60 Mins |
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | 374.7 |
| Fat Content | 3.7 g |
| Saturated Fat | 1 g |
| Cholesterol | 136.9 mg |
| Sodium | 1068.4 mg |
| Carbohydrates | 24.9 g |
| Fiber | 5.9 g |
| Sugar | 10.9 g |
| Protein | 60.2 g |
Ingredients
| Quantity | Ingredient |
|---|---|
| 8 | Boneless skinless chicken breast halves |
| 1 | Fresh asparagus |
| 1/8 | Flour |
| 2 | Garlic cloves |
| 1 | Salt (divided) |
| 1 | Thyme (divided) |
| 1 | Paprika |
| 2 | Diced tomatoes |
| 1 | Tomato slices (reserved for topping) |
| 1 | Chicken broth |
Instructions
- Prepare Chicken: Begin by seasoning the pounded chicken breasts lightly with salt and freshly ground pepper, allowing the flavors to penetrate the meat.
- Add Asparagus: Take 2-3 asparagus spears and place them on each chicken breast half, ensuring they’re evenly distributed for a delightful crunch in every bite.
- Roll and Secure: Tightly roll up each chicken breast around the asparagus, securing with toothpicks if necessary to hold everything in place.
- Flour Mixture: In a bowl, combine the flour, minced garlic, 1/2 teaspoon of salt, 1/2 teaspoon of thyme, and paprika to create a flavorful coating for the chicken.
- Coat Chicken: Roll each chicken roll-up in the flour mixture, making sure to coat evenly for a crispy exterior once cooked.
- Prepare Pan: In a 13×9-inch baking dish, spread the onions and diced tomatoes evenly across the bottom, reserving 8 slices of onion for later use.
- Arrange Chicken: Place the chicken breasts over the vegetable layer in the baking dish, then top them with the reserved onion and tomato slices for added flavor and moisture.
- Add Broth: In a separate bowl, combine the chicken broth with the remaining salt and thyme, then pour this mixture around the chicken to enhance the cooking process.
- Bake: Cover the pan loosely with foil and bake in a preheated oven at 350°F (175°C) for 30 minutes, allowing the chicken to cook through.
- Finish Cooking: Remove the foil and continue baking for an additional 10-15 minutes or until the chicken is tender and fully cooked, achieving a lovely golden color.
Serving Suggestions
Serve your Chicken and Asparagus Roll-Ups alongside a light salad or some steamed rice for a complete meal that’s both nutritious and satisfying. Enjoy the combination of flavors and the delightful presentation of this dish, perfect for any occasion!
