Chicken and Asparague Recipe

Looking for an easy Chicken and Asparague recipe? Learn how to make Chicken and Asparague using healthy ingredients.


Submitted by frogp

Makes 4 servings



Very flavorful chicken and asparagus dish with almost a hollandaise-inspired flavor with a little crunch from the Panko breadcrumbs. Quick and easy to prepare, the presentation is simple yet elegant. Great served with artichokes!"

Recipe Ingredients for Chicken and Asparague

1 T low fat mayonnaise
3 tablespoons Dijon mustard
7 g lemon, juiced and zested
2 teaspoons dried tarragon
1 teaspoon ground black pepper
1/2 teaspoon salt
16 spears fresh asparagus, trimmed
448 g skinless, boneless chicken breast halves
4 slices provolone cheese
1 T panko bread crumbs

Recipe Directions for Chicken and Asparague

  1. Preheat oven to 475 degrees F (245 degrees C). Grease a baking dish. In a bowl, mix together the mayonnaise, Dijon mustard, lemon juice, lemon zest, tarragon, salt, and pepper until the mixture is well combined. Set aside.

  2. Cook asparagus in the microwave on High until bright green and just tender, 1 to 1 1/2 minutes. Set the asparagus spears aside. Place a chicken breast between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken breast with the smooth side of a meat mallet to a thickness of about 1/4 inch. Repeat with the rest of the chicken breasts.

  3. Place 1 slice of provolone on each chicken breast, and top the cheese with 4 asparagus spears per breast. Roll the chicken breasts around the asparagus and cheese, making a tidy package, and place, seam sides down, in the prepared baking dish. With a pastry brush, apply a coating of the mayonnaise mixture to each chicken breast, and sprinkle each with panko crumbs, pressing the crumbs into the chicken to make a coating.

  4. Bake in the preheated oven until the crumbs are browned and the chicken juices run clear, about 25 minutes.

Categories

Chicken

Nutrition Facts
Serving Size 256.5g
Amount Per Serving
Calories
276
Calories from Fat
107
% Daily Value*
Total Fat
11.9g
18%
Saturated Fat
5.5g
28%
Trans Fat
0.0g
Cholesterol
86mg
29%
Sodium
899mg
37%
Potassium
270mg
8%
Total Carbohydrates
7.1g
2%
Dietary Fiber
2.7g
11%
Sugars
2.2g
Protein
33.2g
Vitamin A 20% Vitamin C 11%
Calcium 25% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in sugar
  •   Bad points
  • High in cholesterol
  • High in sodium
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