Friday, June 5, 2009

Rolled Chicken and Asparagus


1 pound skinless, boneless chicken breasts
24 to 30 asparagus spears (tough ends removed)
2 tablespoons lemon juice
6 green onions, chopped
1/2 teaspoon salt (optional)
1/2 teaspoon ground black pepper

Preheat oven to 350 degrees. Cut chicken breasts into 8 or 10 strips, each about 1 inch by 5 inches long.

Wrap each chicken strip in a corkscrew fashion around 2 or 3 uncooked asparagus spears. Fasten with toothpicks. Place in a covered baking dish that has been sprayed with nonstick cooking spray. Sprinkle with lemon juice, green onions, salt and pepper.

Cover and bake 25 to 30 minutes or until chicken is no longer pink. Remove toothpicks. Serve hot or refrigerate until chilled and serve cold. Serves: 4.

Cook's Note: One serving is a good source of fiber. When preparing the asparagus, snap off the fibrous end and soak the tips in water to remove any dirt.

Nutritional Information:
Carb Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat
Nutrient Analysis: calories 151, total fat 2g, saturated fat 0g, cholesterol 65mg, sodium 82mg, total carbohydrate 6g, dietary fiber 3g, sugars 2g, protein 28g

Source:
Quick & Healthy Recipes and Ideas, 3rd Edition
, © 2008 Brenda J. Ponichtera, R.D

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