Chicken and Asparagus Bundles
Recipe: #12442
April 23, 2014
Categories: Chicken, Asparagus, Brunch, Oven Bake, Diabetic, High Protein, Low Calorie, Low Carbohydrate, Boneless Pieces, Chicken Dinner, more
"Use more or less asparagus depending on your taste and the size of the spears. Best part is how simple it is and how nice it looks, which makes it ideal for a last-minute "by the way, someone's coming over for dinner" meal."
Original is 2 servings
Ingredients
Nutritional
- Serving Size: 1 (240.1 g)
- Calories 172.6
- Total Fat - 7.2 g
- Saturated Fat - 1.3 g
- Cholesterol - 272.2 mg
- Sodium - 321 mg
- Total Carbohydrate - 4.9 g
- Dietary Fiber - 1.9 g
- Sugars - 1.2 g
- Protein - 22.2 g
- Calcium - 43.4 mg
- Iron - 3.5 mg
- Vitamin C - 44.6 mg
- Thiamin - 0.1 mg
Step by Step Method
Step 1
Preheat oven to 350F; spray a 9x13 baking pan with nonstick cooking spray.
Step 2
Pound chicken to about 1/2-inch thick; place 5 or so asparagus spears down the center of each chicken breast, then wrap chicken around asparagus and close with toothpicks. Place chicken, seam side up, in prepared baking pan.
Step 3
Mix oil, lemon juice, basil, thyme, and pepper and drizzle over chicken and asparagus ends.
Step 4
Cover asparagus tips with aluminum foil and bake 15 minutes.
Step 5
Remove foil, scatter green onion over chicken, and bake an additional 15 minutes.
Step 6
Meanwhile, whisk together cornstarch and broth in a small saucepan and cook over medium-high heat, stirring frequently, to thicken.
Step 7
Before serving, remove toothpicks and drizzle sauce over chicken and asparagus.
Tips
- Cooking spray
- Aluminum foil
- Toothpicks
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