Asparagus-Stuffed Chicken and Roasted Red Salad
Meal Time - 45 minutes / Serves 4
Cooking Sequence
- Prepare chicken and begin to bake - 15 minutes
- Using clean knife and cutting board, prepare salad; complete chicken and serve - 30 minutes
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Asparagus-Stuffed Chicken
Ingredients
12 fresh asparagus spears (1/2 lb, rinsed)
4 chicken fillets or boneless, skinless breasts (2 lb)
1 teaspoon seasoned salt
8 slices provolone cheese (6 oz)
1 cup Deli roasted red tomatoes (or sun-dried tomatoes in oil)
4 small skewers (or toothpicks)
cooking spray
Steps
- Preheat oven to 400°F. Cut 1 inch from tough root end of asparagus spears and discard. To do this quickly, group half the spears together, align ends, and slice with sharp knife. Place in microwave-safe bowl; cover and microwave on HIGH 2–3 minutes or until slightly softened.
- Trim chicken of any visible fat; butterfly chicken. To butterfly, lay chicken flat. Slice through center of chicken, starting with thicker side, and leaving 1/2 inch uncut to hold top and bottom slices together. Lay chicken open (wash hands); sprinkle with seasoned salt.
- Fold two slices of cheese in half and place on one side (or one half) of each chicken fillet. Arrange 3–4 asparagus spears on top of cheese. Top each with 1/4 cup of the roasted tomatoes, then fold the chicken back together; secure with a skewer (or toothpick). Place chicken fillets in 2-quart baking dish (wash hands). Place any leftover asparagus between chicken fillets. Coat top of chicken with cooking spray. Bake 25–30 minutes or until internal temperature of chicken reaches 165°F. Use a meat thermometer to accurately ensure doneness. Slice chicken and serve.
CALORIES (per 1/4 recipe) 440kcal; FAT 19g; CHOL 160mg; SODIUM 840mg; CARB 5g; FIBER 2g; PROTEIN 58g; VIT A 20%; VIT C 6%; CALC 35%; IRON 10%
Roasted Red Salad
Ingredients
5 sprigs fresh Italian parsley (rinsed)
2–3 sprigs fresh dill (rinsed)
2 large tomatoes (rinsed)
1/2 cup roasted red peppers
1 cup Deli roasted red tomatoes (or sun-dried tomatoes in oil)
2 tablespoons capers
4 teaspoons extra-virgin olive oil
1/4 teaspoon grey sea salt (or kosher salt)
1/8 teaspoon pepper
1/4 cup shaved Parmesan cheese
Steps
- Chop parsley leaves coarsely (1 tablespoon); chop dill finely (1–2 teaspoons). Set both aside.
- Cut tomatoes into 1/4-inch-thick slices; arrange slices on serving plate. Cut red peppers into thin strips; arrange on top of fresh tomato slices. Top with roasted tomatoes.
- Sprinkle tomatoes with parsley, dill, and capers. Drizzle with olive oil. Top with salt, pepper, and Parmesan cheese.
CALORIES (per 1/4 recipe) 210kcal; FAT 18g; CHOL 5mg; SODIUM 500mg; CARB 11g; FIBER 2g; PROTEIN 4g; VIT A 40%; VIT C 80%; CALC 8%; IRON 15%
Utensils & Cookware
- 2-quart baking dish
- microwave-safe bowl with lid
- mixing bowl
- meat thermometer
- knife and cutting board
- measuring utensils
Shortcuts & Tips
Once the chicken is stuffed, it may also be grilled or pan sautéed. Just be sure to use your meat thermometer to avoid over-cooking.
Recipe Version 03/09-0104
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