Spring Chicken Roll-Ups With Lemon Dijon Pan Sauce Recipe

Posted by
Rate It!
Spring Chicken Roll-Ups With Lemon Dijon Pan Sauce
Add your photo!
Ingredients
12
Count
Nutrition
356
Calories
Total time
30
Minutes
Comments Print recipe

Ingredients:

Directions:

  1. Cook's Note: Some markets sell thin cut chicken for a premium price. With a sharp knife, cutting the chicken breast yourself is easy. When chicken is on sale, stock up. Plastic storage bags can be stacked and frozen. Each portion will thaw in minutes and ready to use for dinner any night of the week. Plus, by halving and pounding out the breast meat, you're stretching your dollar and the meat to provide twice as many portions.
  2. Halve the chicken breasts horizontally separating each into 2 cutlets.
  3. 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.
  4. 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 slice 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.
  5. Heat about 1 tablespoon extra-virgin olive oil, a turn of the pan, in a nonstick skillet 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 and cook 4 to 5 minutes, turn roll-ups over and cook and other 4 to 5 minutes. Remove cooked roll ups to a serving plate. Add 2 tablespoons of butter and 2 tablespoons flour Stir in the chicken stock and Dijon mustard, scraping up any drippings from the bottom of the pan, and simmer 1 minute. Remove from the heat, add the lemon zest, lemon juice and parsley and spoon over chicken.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 356.01 Kcal (1491 kJ)
Calories from fat 192.4 Kcal
% Daily Value*
Total Fat 21.38g 33%
Cholesterol 106.01mg 35%
Sodium 758.95mg 32%
Potassium 573.24mg 12%
Total Carbs 8.92g 3%
Sugars 2.73g 11%
Dietary Fiber 1.52g 6%
Protein 34.44g 69%
Vitamin C 11.8mg 20%
Vitamin A 0.1mg 2%
Iron 1.7mg 9%
Calcium 241.2mg 24%
Amount Per 100 g
Calories 125.59 Kcal (526 kJ)
Calories from fat 67.87 Kcal
% Daily Value*
Total Fat 7.54g 33%
Cholesterol 37.4mg 35%
Sodium 267.74mg 32%
Potassium 202.23mg 12%
Total Carbs 3.15g 3%
Sugars 0.96g 11%
Dietary Fiber 0.54g 6%
Protein 12.15g 69%
Vitamin C 4.2mg 20%
Iron 0.6mg 9%
Calcium 85.1mg 24%

* 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
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 8.6
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top