Chicken-Asparagus Roll-ups with Orange Yogurt Sauce and Couscous
This recipe is based on one by Rachel Ray. I lightened it up significantly, it came out incredibly well."omg. i absolutely loved this thing. although there are no clear instructions how to make the sauce NOR couscous (and you can't assume a beginner like me knew) i didnt fail and my fam loved it. lots of compliments. very easy to make and extremely delicious. " - c3andrea
Yield: 4 Ready in 45 minutes
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Verified by stevemur
|2 boneless skinless chicken breast|
|1 dashKosher salt and fresh ground pepper; to taste|
|4 slicesreduced fat 2% milk Swiss cheese|
|4 ozlean deli-sliced ham|
|12 thin spearsasparagus; trimmed of tough ends and blanched|
|1 tspolive oil|
|1/3 cupplain fat-free yogurt|
|1/4 tsporange zest|
|2 tbspfresh orange juice|
Chicken-Asparagus Roll-ups with Orange Yogurt Sauce and Couscous Preparation
Halve the chicken breasts horizontally separating each into 2 cutlets.
Place each halved cutlet in an individual freezer plastic storage bag (with slider tab). Add a tablespoon of water to each bag and pound into1/8-inch thick cutlets.
Arrange the 4 cutlets on work surface. Season cutlets with salt and pepper on the side facing up. Cover each piece of chicken with 1 slice cheese and 1 oz ham. Starting on 1 side of the breast, place a small bundle of 3 asparagus spears. Wrap and roll the chicken around the asparagus. Wash hands.
Heat about 1 teaspoon extra-virgin olive oil in a skillet (I used my new cast-iron pan, but you can use non-stick) over medium heat. When hot, using tongs, add the chicken roll-ups to skillet with seam side down. Season the roll-ups with salt and pepper. Cover the pan loosely with tin foil or lid and cook 4 to 5 minutes, turn roll-ups over and cook and other 4 to 5 minutes.
Combine Sauce ingredients in a bowl
Serve over couscous with the sauce drizzled over both
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