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Easy Chicken/Asparagus Roll-Up's Recipe

Easy Chicken/Asparagus Roll-Up's Recipe

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Ingredients:

Serving

6 boneless chicken breasts, thinly sliced
1 lb fresh asparagus
1 tsp salt
1 tsp black pepper
1/4 cup fresh lemon juice
2 tbsp olive oil

Directions:

Wash and snap the woody ends from the asparagus. Blanch in salted boiling water for 1 minute (or more depending on your preference for the doneness of the veg). Shock in ice water to stop cooking process. Drain on a dish cloth. Divide into 6 equal portions.
Lay one chicken piece flat and sprinkle with salt and pepper. Lay bundle of asparagus on one short side of the chicken and roll up tightly, securing with a tooth pick. Repeat.
Heat oil in non stick pan over medium heat. Place rolls pick side down. Sprinkle a little more salt and pepper over the rolls and brown on all sides. Pour lemon juice over the rolls and finish in a 350 degree oven until the chicken is done and the asparagus is warmed through.
Serve. I served them with mushroom risotto and fresh steamed carrots. Great.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	305.01 Kcal (1277 kJ)
Calories from fat	105.82 Kcal
		% Daily Value*
Total Fat	11.76g	18%
Cholesterol	139.24mg	46%
Sodium	1151.55mg	48%
Potassium	833.84mg	18%
Total Carbs	3.98g	1%
Sugars	1.82g	7%
Dietary Fiber	1.61g	6%
Protein	48.75g	98%
Vitamin C	8.5mg	14%
Iron	1.6mg	9%
Calcium	30.1mg	3%

Amount Per 100 g
Calories	93.05 Kcal (390 kJ)
Calories from fat	32.28 Kcal
		% Daily Value*
Total Fat	3.59g	18%
Cholesterol	42.48mg	46%
Sodium	351.3mg	48%
Potassium	254.38mg	18%
Total Carbs	1.21g	1%
Sugars	0.56g	7%
Dietary Fiber	0.49g	6%
Protein	14.87g	98%
Vitamin C	2.6mg	14%
Iron	0.5mg	9%
Calcium	9.2mg	3%

* 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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