This recipe is based on one by Rachel Ray. I lightened it up significantly, it came out incredibly well.
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
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (289g)|
|Recipe Makes: 4|
|Calories from Fat: 49 (17%)|
|Amt Per Serving||% DV|
|Total Fat 5.4g||7 %|
|Saturated Fat 2g||10 %|
|Monounsaturated Fat 1.7g|
|Polyunsanturated Fat 0.6g|
|Cholesterol 111.4mg||34 %|
|Sodium 956.2mg||33 %|
|Potassium 943.2mg||25 %|
|Total Carbohydrate 5.4g||2 %|
|Dietary Fiber 1g||4 %|
|Sugars, other 4.4g|
|Protein 50.7g||72 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 283
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