reeldick
03-25-2008, 09:29 AM
This is a real winner for a little change in eating chicken breast when we tire of eating springer.
Asparagus-Chicken Roulades – 4 Servings
Serving: 265 calories; Carb 2g; Cholesterol 92mg; fat 10mg; sodium 450 mg
Ingredients:
1 box quick cooking brown and wild rice
4 medium skinless chicken breasts
1 lemon
3 ounces goat cheese, softened
½ cup loosely packed mint leaves, chopped
¾ pound thin asparagus, trimmed
toothpicks
black pepper
salt
1 tablespoon olive oil
½ cup chicken broth
lemon wedges – optional
Directions:
1.Prepare rice mix per instructions
2.Butterfly chicken breast by holding knife parallel to table and against long side of
chicken breast half, cut chicken almost in half, making sure not to cut all the way
through. Open chicken breast half and spread flat like a book.
3.From lemon, grate ½ t lemon zest and squeeze 1T juice. In a small bowl stir goat
cheese, mint, and lemon zest until mixed.
4.Spread goat cheese mixture evenly on cut sides of breast halves. Place one fourth ofuncooked asparagus on the long side of each breast half. Roll up each breast half toenclose asparagus, allowing ends to stick if necessary. Secure chicken with toothpicks.Sprinkle chicken with salt and pepper.
5.In non-stick skillet, heat oil over medium-high heat until hot. Add roulades and cook, covered, 9-11 minutes or until chicken loses it’s pink color throughout, turning roulades to brown all sides.
6.Transfer roulades to a cutting board; keep warm. To same skillet, add broth and lemon juice; heat to boiling, scraping up any browned bits. Remove skillet from heat.
7.To serve, discard toothpicks from roulades. Cut roulades crosswise into 1 inch thick slices. Place each sliced roulade on a dinner plate, drizzle with pan sauce. Serve with rice and lemon wedges if you like.
Asparagus-Chicken Roulades – 4 Servings
Serving: 265 calories; Carb 2g; Cholesterol 92mg; fat 10mg; sodium 450 mg
Ingredients:
1 box quick cooking brown and wild rice
4 medium skinless chicken breasts
1 lemon
3 ounces goat cheese, softened
½ cup loosely packed mint leaves, chopped
¾ pound thin asparagus, trimmed
toothpicks
black pepper
salt
1 tablespoon olive oil
½ cup chicken broth
lemon wedges – optional
Directions:
1.Prepare rice mix per instructions
2.Butterfly chicken breast by holding knife parallel to table and against long side of
chicken breast half, cut chicken almost in half, making sure not to cut all the way
through. Open chicken breast half and spread flat like a book.
3.From lemon, grate ½ t lemon zest and squeeze 1T juice. In a small bowl stir goat
cheese, mint, and lemon zest until mixed.
4.Spread goat cheese mixture evenly on cut sides of breast halves. Place one fourth ofuncooked asparagus on the long side of each breast half. Roll up each breast half toenclose asparagus, allowing ends to stick if necessary. Secure chicken with toothpicks.Sprinkle chicken with salt and pepper.
5.In non-stick skillet, heat oil over medium-high heat until hot. Add roulades and cook, covered, 9-11 minutes or until chicken loses it’s pink color throughout, turning roulades to brown all sides.
6.Transfer roulades to a cutting board; keep warm. To same skillet, add broth and lemon juice; heat to boiling, scraping up any browned bits. Remove skillet from heat.
7.To serve, discard toothpicks from roulades. Cut roulades crosswise into 1 inch thick slices. Place each sliced roulade on a dinner plate, drizzle with pan sauce. Serve with rice and lemon wedges if you like.