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Chicken and Asparagus Rolls with Garlic Cream Sauce
Chicken and Asparagus Rolls with Garlic Cream Sauce
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From: Diabetic Living Magazine
Chicken and fresh asparagus spears pair nicely with the garlicky cream sauce in this recipe. Chicken tenderloins can be costly but you can save some money by using skinless, boneless chicken breast cut into strips.
- By: Diabetic Living Magazine
Ingredients 2 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- 8 spears fresh asparagus, trimmed
- 4 chicken breast tenderloins (8 ounces total)
- ¼ teaspoon dried thyme, crushed
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- Nonstick cooking spray
- ½ cup dry white wine or water
- 1 cup sliced fresh button mushrooms
- 1 small shallot, chopped
- ¼ cup light semi-soft cheese with garlic and fine herbs
- ½ teaspoon finely shredded lemon peel
- Fat-free milk (optional)
Preparation
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Prep
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Ready In
- Cut each trimmed asparagus spear in half crosswise. In a small saucepan cook asparagus, uncovered, in enough boiling water to cover for 2 minutes. Drain and transfer to a bowl of ice water to stop cooking. Drain; set aside.
- Place a chicken tenderloin between two pieces of plastic wrap. Working from the center to the edges, pound lightly with the flat side of a meat mallet to ¼ inch thick. Repeat with remaining chicken tenderloins. Discard plastic wrap. Cut each tenderloin into four pieces.
- Divide asparagus pieces evenly among the pounded tenderloin portions, laying the pieces crosswise on top of one end. Roll each tenderloin portion around each asparagus piece, starting from the end with the asparagus. Secure with wooden toothpicks, if desired. Sprinkle chicken rolls evenly with thyme, salt and pepper.
- Coat an unheated very large nonstick skillet with cooking spray; heat over medium heat. Add chicken rolls to the hot skillet. Cook for 5 to 8 minutes, turning chicken rolls once when the bottoms are browned.
- Remove skillet from heat. Add wine to the skillet. Return to heat; cover and cook about 5 minutes more or until chicken is no longer pink.
- Remove chicken rolls from skillet, reserving pan juices. Cover chicken with foil to keep warm. Add mushrooms and shallot to the skillet and simmer for 3 to 5 minutes or until tender. Add garlic and herb cheese and the lemon peel. Cook and stir over medium heat until combined and heated through. Add milk as needed for desired consistency.
- Divide chicken rolls between two serving plates. Remove toothpicks, if used. Spoon sauce evenly over chicken rolls.
- Serving size: 8 chicken rolls and 5 tablespoons sauce
- Per serving: 283 calories; 9 g fat(5 g sat); 3 g fiber; 9 g carbohydrates; 31 g protein; 61 mcg folate; 93 mg cholesterol; 5 g sugars; 985 IU vitamin A; 9 mg vitamin C; 61 mg calcium; 3 mg iron; 455 mg sodium; 818 mg potassium
- Nutrition Bonus: Vitamin A (20% daily value)
- Carbohydrate Servings: ½
- Exchanges: 3½ lean protein, 2 vegetable, 1 fat
