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Healthy Stuffed Chicky

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In an almost daily conversation with my best friend- it ultimately ends sounding something like this…
Bestie: “What are ya’ll doing tonight..?”
Me: “Making dins- of course!” (smiling)
Bestie:  “What’s on the menu?”
Me:  “…well..”
And then I proceed to disclose my menu for the evening.  Last week she told me about her purchase of prepared Chicken Cordon Bleu from her market- and was dissapointed to hear that it wasn’t her favorite :(  I decided to take it upon myself to come up with and make my OWN- Duuhhhh! :)  and hopefully impress her with my stuffed chicky (because I know you will try this recipe) 
When coming up with my recipe- I studied about other recipes and and couldn’t find anything spectacular about any one of them.. nothing to make it stand out.  Some I did find had a gavy-like sauce over top. No.  Not going to happen.  How about a lemon-dijon based sauce?  Okay!!  :)  I also had some left over asparagus from this past weekend- and after spending almost $2.00/lb for the bundle- I must use it somewhere.. So- side dish?  I had planned green beans.. and I really want green beans.  But realizing how long this asparagus had been in my crisper I started feeling obligated.  When buying fruits and vegetables, I shop a couple times each week to prevent nutrient loss over several days before using them.  After only a week some nutrients, like folate, carotenoids, and vitamin C, begin the vanishing act in fresh fruit and vegetables. So- after I stuffed it with the traditional cheese and ham (I used proscuitto and provelone- most recipes call for smoked ham and mozzarella) I rolled in my leftover asparagus.  A win win!  I got double veg in at our dinner meal..saved my nutrients in that asparagus, and “Hello, delicous” This chicken was oh-so-yummy! 

Asparagus Stuffed
Chicken “Cordon Bleu”

1/4 cup fat-free, less-sodium chicken broth
5 teaspoons butter, melted
1 large garlic clove, minced
1 tablespoon grainy Dijon mustard
1/2 cup dry Panko breadcrumbs
1 tablespoon grated fresh Parmigiano-Reggiano cheese
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
4 thin slices prosciutto (about 2 ounces)
1/4 cup (1 ounce) shredded provolone cheese
12 asparagus spears, trimmed
Cooking spray
1 tablespoon all purpose flour
1/2 lemon, zested and juiced
1/4 cup chopped, flat-leaf parsley

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Preheat oven to 350°.  Heat a medium pot of water to boil.  Add asparagus- cook two minutes, and remove from boiling water.  Set aside. Place broth in a small microwave-safe bowl; microwave at high 15 seconds or until warm. Stir in butter, Dijon mustard, and garlic. Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl; set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound each to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with salt, thyme, and pepper. Top each breast half with 3 asparagus spears, 1 slice of prosciutto and 1 tablespoon provelone cheese; roll each breast half jelly-roll fashion. Dip each roll in chicken broth mixture; dredge in breadcrumb mixture. Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray.  Bake at 350° for 28 minutes or until juices run clear and tops are golden.  While chicken bakes, add butter mixture to a hot skillet with 1 tablespoon flour, stirring well with a whisk. Simmer until thick- about 1 minute. Remove from the heat, add the lemon zest, lemon juice and parsley and reserve until chicken is ready.  Spoon over chicken, and serve!

Nutrition Information
Serves 4; (1 chicken roll up with sauce)
Calories: 345
Fat: 13 g
Carbohydrate: 15.2 g
Fiber: 2.6 g
Protein: 44.3 g


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