3 tablespoons Dijon mustard
1/2 cup low fat mayonnaise
1 lemon, juiced (approximately 3 tablespoons)
2 teaspoons dried thyme
2 teaspoons black pepper
1/2 teaspoon salt
16 spears fresh asparagus, trimmed
4 skinless, boneless chicken breast halves (about 5 ounces each)
4 slices skimmed mozzarella cheese
1 cup panko bread crumbs

4 servings


Preheat oven to 400 degrees F. Grease an 11-by-7-inch baking dish. In a bowl, mix together the mustard, mayonnaise, lemon juice, thyme, salt and pepper; set aside. Place asparagus in a microwave safe dish and microwave on high 1 - 1 1/2 minutes. Place chicken breasts between two sheets of heavy plastic (a re-sealable freezer bag works well) on a firm surface. Pound the chicken breasts with the smooth side of a meat mallet to thickness of 1/4 inch. Place one slice of cheese and four asparagus spears on each breast. Tightly roll the chicken breasts around the asparagus and cheese. Place each, seam side down, in the prepared baking dish. Apply a coating of the mustard mixture to each chicken breast and sprinkle each with the panko crumbs, pressing the crumbs into the chicken to secure. Bake 35 minutes or until the chicken temperature is 165 degrees F. For crisper chicken, place roll-ups under the broiler for 1-2 minutes on high. 

Dijon Chicken Asparagus Roll-Ups on plate with salad

Nutritional Analysis: 
370 calories
10 g fat
3.5 g saturated fat
115 mg cholesterol
1060 mg sodium
2 g fiber
2 g sugars
41 g protein

Dijon Chicken Asparagus Roll Ups

Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences 
University of Kentucky, Dietetics and Human Nutrition Students

March, 2017

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