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Servings: 1
34 g protein
14 g carbs
10 g fat
277 kcal
This is another fantastic recipe that is easy to make but looks great. Loaded with the goodness of poultry protein as well as vitamins & minerals. Asparagus is a powerful vegetable having anti-inflammatory properties. Many bodybuilders swear by its benefits, it helps to expel the extra water from the body.
The flavors of asparagus and herbs seep into the chicken so well that you are going to love it. Make the roll ups in advance and pack for your lunch and dinner they taste good both ways either hot or cold.
Ingredients for Prepare servings servings with these ingredients
- 1 x fillet Chicken breast, low fatozPer serving 31 g protein 0g carbs 4 g fat
- 1 x spears Asparagus, frozen, unpreparedozPer serving 2 g protein 2g carbs 0 g fat
- 1 x package McDONALD'S, Hot Mustard SauceozPer serving 1 g protein 8g carbs 2 g fat
- 1 x tsp Oil, olive, salad or cookingozPer serving 0 g protein 0g carbs 4 g fat
- 1 x dash Salt, tableozPer serving 0 g protein 0g carbs 0 g fat
- 1 x tsp, ground Spices, oregano, driedozPer serving 0 g protein 1g carbs 0 g fat
- 1 x tbsp Spices, parsley, driedozPer serving 0 g protein 1g carbs 0 g fat
- 1 x tsp, ground Spices, pepper, blackozPer serving 0 g protein 1g carbs 0 g fat
- 1 x wedge yields Lemon juice, rawozPer serving 0 g protein 0g carbs 0 g fat
- Bread crumbs, dry, grated, plainozPer serving 0 g protein 1g carbs 0 g fat
Per serving
kcal
g protein
g carbs
g fat
Instructions
- Heat the oven to 375 degree Fahrenheit. Grease a baking tray and keep aside.
- Pound the chicken breasts with millet to make it flat to the thickness of about ¼ inch.
- Microwave the asparagus for 1-2 minutes to make it tender.
- Take a big bowl and mix olive oil, mustard sauce, lemon juice, oregano, parsley, salt and black pepper.
- On a flat chicken breast place asparagus spears, just enough that the roll can be formed.
- Roll the chicken breast tightly around the asparagus, use toothpick to seal it.
- Dip in the sauce mixture and roll in the bread crumbs.
- Arrange the rolls in the baking tray and bake for 25 minutes or until crisp and brown in color.
Nutritional Facts
per 1 serving size (unscaled)
Amount Per Serving
Calories 277 kcal
Calories from Fat 90
% Daily Values*
Total Fat 10 g
14.29%
Saturated Fat 0.93 g
3.88%
Polyunsaturated Fat 1.51 g
Monounsaturated Fat 3.45 g
Cholesterol 0 mg
0%
Sodium 270 mg
11.74%
Potassium 243 mg
Total Carbohydrate 14 g
4.52%
Dietary Fiber 3.78 g
11.81%
Sugars 6.4 g
7.11%
Protein 34 g
Vitamin A 3.33%
Vitamin C 27.5%
Calcium 6.2%
Iron 15.38%
* Nutritional Values are estimated and may vary
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