Chicken And Asparagus Roll-ups [Bulkbites.com]

• Servings: 1
• Time: 30 minutes

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.

Nutrition

• calories: 277
• protein: 34
• carbs: 14
• fat: 10
• saturated fat: 0.93
• polyunsaturated fat: 1.51
• monounsaturated fat: 3.45
• cholesterol: 0
• sodium: 270
• potassium: 243
• dietary fiber: 3.78
• sugars: 6.4
• vitamin a: 30
• vitamin c: 22
• calcium: 62
• iron: 2
• magnesium: 0
• complex carbs: 3.82
• other fats: 4.11

Ingredients

• 1 fillet Chicken breast, low fat
• 1 spears Asparagus, frozen, unprepared
• 1 package McDONALD'S, Hot Mustard Sauce
• 1 tsp Oil, olive, salad or cooking
• 1 dash Salt, table
• 1 tsp, ground Spices, oregano, dried
• 1 tbsp Spices, parsley, dried
• 1 tsp, ground Spices, pepper, black
• 1 wedge yields Lemon juice, raw
• 1 gram Bread crumbs, dry, grated, plain

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.