Lemon Pesto Chicken Asparagus Roulades Recipe

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Lemon Pesto Chicken Asparagus Roulades
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Ingredients
10
Count
Nutrition
74
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 350 degrees.
  2. In a 9 skillet, heat olive oil over medium heat.
  3. With the chicken breast laying flat and your knife parallel to the cutting board, slice lengthwise, leaving the long end connected. Spread open like a book.
  4. Mash the tofu together with cheeses and pesto, adding a dash of salt and pepper.
  5. Spread the tofu-cheese mixture on both sides of the chicken breasts.
  6. Lay 4 stalks of asparagus on top of the mixture of each chicken breast.
  7. Roll chicken around the asparagus and secure with a toothpick. Sprinkle breasts with a little salt and pepper.
  8. Put chicken in skillet, brown on all sides.
  9. Put chicken in a pan and transfer to oven for 15 minutes. (You can top with extra cheese if you like!).
  10. Meanwhile, put the chicken broth and lemon juice in the same skillet. Heat to boiling, scraping off all the brown bits from the pan.
  11. Remove chicken from oven, place immediately on cutting board.
  12. Cut chicken into wheels . Arrange on plate and pour the broth-lemon juice mixture on top. Serve warm with rice or potatoes!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 73.95 Kcal (310 kJ)
Calories from fat 48.25 Kcal
% Daily Value*
Total Fat 5.36g 8%
Cholesterol 4.94mg 2%
Sodium 140.96mg 6%
Potassium 88.66mg 2%
Total Carbs 2.34g 1%
Sugars 0.69g 3%
Dietary Fiber 0.62g 2%
Protein 4.67g 9%
Vitamin C 3.3mg 5%
Iron 0.7mg 4%
Calcium 102.2mg 10%
Amount Per 100 g
Calories 124.11 Kcal (520 kJ)
Calories from fat 80.98 Kcal
% Daily Value*
Total Fat 9g 8%
Cholesterol 8.29mg 2%
Sodium 236.58mg 6%
Potassium 148.79mg 2%
Total Carbs 3.92g 1%
Sugars 1.16g 3%
Dietary Fiber 1.04g 2%
Protein 7.84g 9%
Vitamin C 5.5mg 5%
Iron 1.2mg 4%
Calcium 171.6mg 10%

* 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

  • 1.8
    Points
  • 2
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

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