Chicken-Asparagus Roll-ups with Orange Yogurt Sauce and Couscous
- Preparing Time: 20 minutes
- Total Time: 45 minutes
- Served Person: 4
- 2 boneless skinless chicken breast
- 1 dash kosher salt and fresh ground pepper to taste
- 4 slices reduced fat 2% milk swiss cheese
- 4 oz lean deli-sliced ham
- 12 thin spears asparagus trimmed of tough ends and blanched
- 1 tsp olive oil
- 1/3 cup plain fat-free yogurt
- 1/4 tsp orange zest
- 2 tbsp fresh orange juice
- 1/2 tsp honey
- Carbohydrate 5.44786874941805 g
- Cholesterol 111.415 mg
- Fat 5.39082499955 g
- Fiber 1.02729943395587 g
- Protein 50.7308575520812 g
- Saturated Fat 2.04597166660453 g
- Serving Size 1 1 Serving (289g)
- Sodium 956.162531249963 mg
- Sugar 4.42056931546218 g
- Trans Fat 1.01869791665448 g
- Calories 283 calories
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
