Chicken/asparagus Roll-ups Recipe

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Chicken/asparagus Roll-ups
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Ingredients:

Directions:

  1. Season pounded chicken breasts lightly with salt and freshly ground pepper.
  2. Place 2-3 asparagus spears on each chicken breast half.
  3. Roll up tightly; secure with toothpicks, if necessary.
  4. Set aside.
  5. Combine flour, garlic, 1/2 tsp salt, 1/2 tsp thyme and paprika.
  6. Roll chicken in flour mixture.
  7. Place onions and diced tomatoes on bottom of 13x9” pan, reserving 8 slices of onion for top.
  8. Place chicken breasts over vegetables; top with reserved onion and tomato slices.
  9. Combine broth with remaining salt and thyme; pour around chicken.
  10. Cover pan loosely with foil and bake at 350 degrees for 30 minutes.
  11. Uncover and bake until tender, about 10-15 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 582.31 Kcal (2438 kJ)
Calories from fat 137.28 Kcal
% Daily Value*
Total Fat 15.25g 23%
Cholesterol 278.48mg 93%
Sodium 2329.73mg 97%
Potassium 1822.14mg 39%
Total Carbs 17.51g 6%
Sugars 6.22g 25%
Dietary Fiber 4.74g 19%
Protein 98.57g 197%
Vitamin C 21mg 35%
Iron 2.8mg 15%
Calcium 85.9mg 9%
Amount Per 100 g
Calories 79.09 Kcal (331 kJ)
Calories from fat 18.64 Kcal
% Daily Value*
Total Fat 2.07g 23%
Cholesterol 37.82mg 93%
Sodium 316.41mg 97%
Potassium 247.47mg 39%
Total Carbs 2.38g 6%
Sugars 0.84g 25%
Dietary Fiber 0.64g 19%
Protein 13.39g 197%
Vitamin C 2.9mg 35%
Iron 0.4mg 15%
Calcium 11.7mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.1
    Points
  • 14
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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