Chicken Asparagus Roll-Ups

Popular
Health score
21%
Chicken Asparagus Roll-Ups
55 min.
4
471kcal

Suggestions

Ingredients

  • 16  spears asparagus fresh trimmed
  • tablespoons dijon mustard 
  • teaspoons tarragon dried
  • teaspoon ground pepper black
  •  juice of lemon juiced
  • 0.5 cup mayonnaise 
  • cup panko bread crumbs 
  • slices provolone cheese 
  • 0.5 teaspoon salt 
  •  chicken breast halves boneless skinless

Equipment

  • bowl
  • oven
  • baking pan
  • microwave
  • meat tenderizer
  • pastry brush

Directions

  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.
  3. 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.
  4. Place 1 slice of provolone on each chicken breast, and top the cheese with 4 asparagus spears per breast.
  5. 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.
  6. Bake in the preheated oven until the crumbs are browned and the chicken juices run clear, about 25 minutes.

Nutrition Facts

Calories471kcal
Protein28.42%
Fat58.12%
Carbs13.46%

Properties

Glycemic Index
60.75
Glycemic Load
0.95
Inflammation Score
-7
Nutrition Score
24.362173733504%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Isorhamnetin
3.65mg
Kaempferol
0.89mg
Quercetin
8.97mg

Nutrients percent of daily need

Calories:470.68kcal
23.53%
Fat:30.28g
46.59%
Saturated Fat:7.43g
46.43%
Carbohydrates:15.78g
5.26%
Net Carbohydrates:13.06g
4.75%
Sugar:2.75g
3.06%
Cholesterol:97.19mg
32.4%
Sodium:973.32mg
42.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.32g
66.63%
Vitamin K:74.89µg
71.32%
Selenium:48.71µg
69.59%
Vitamin B3:13.6mg
68.01%
Vitamin B6:0.98mg
48.78%
Phosphorus:412.12mg
41.21%
Vitamin B1:0.34mg
22.76%
Manganese:0.45mg
22.59%
Calcium:215.66mg
21.57%
Vitamin B2:0.35mg
20.76%
Vitamin B5:2.06mg
20.58%
Potassium:670.1mg
19.15%
Iron:3.23mg
17.94%
Folate:62.26µg
15.57%
Magnesium:60.57mg
15.14%
Vitamin A:756.31IU
15.13%
Zinc:2mg
13.3%
Vitamin E:1.97mg
13.12%
Copper:0.22mg
11.16%
Fiber:2.73g
10.9%
Vitamin C:8.39mg
10.17%
Vitamin B12:0.59µg
9.82%
Vitamin D:0.26µg
1.76%
Source:Allrecipes