Chicken Wrapped Asparagus

The other day I was rummaging around my freezer figuring out what to make for dinner. I found a tray of thin chicken breasts that were like scallopini. I remembered I bought them on sale for less than $4 (when I see sales like that I stock up and vacuum seal them). I also had a fresh bunch of asparagus sitting in the fridge. I knew I wanted to make something that incorporated both ingredients and then I remembered I also had some low fat old cheddar cheese (not old as in time spent in my fridge but old as in flavour ūüėČ )

I thought “how about wrapping the asparagus in the chicken lined with some cheese for extra flavour!”

Defrosting the chicken didn’t take long and here is how it turned out. ¬†I got 4 wrapped pieces which is 4 meals along with a salad. ¬†Not bad for a total of about $6 -$7 dollars. They looked great and where tasty too.

chicken wrapped asparagus

Ingredients:

2 Boneless skinless chicken breasts thinly sliced and pounded (or buy them this way as I did)

¬Ĺ – 1 lb of asparagus

Old cheddar cheese thinly sliced (or any cheese of your liking – goat cheese would work well too – I just used what I had on hand – use 1-2 slices per roll – it will leak out a bit but who doesn’t like melted cheese?)

Pepper to taste

1 Tbsp olive oil

Directions:

Lay a slice of chicken breast flat on a plate or piece of parchment or any type of sheet/board – I have a bunch of those thin plastic cutting boards. Lay down 1-2 slices of cheese (or spread goat cheese) per piece of chicken. Place about 4-5 stalks of asparagus trimmed (it can stick out the bottom and top) and roll the chicken and cheese around the asparagus. Hold together with a toothpick or two – remember to remove these before serving.

Place roll in heated frying pan with the olive oil an sear all around. Once chicken is lightly browned or cooked outside all around, place pan in oven at 350 degrees (F) for 15 minutes. This will finish the cooking and make sure the asparagus is also cooked nicely. Remember ovens vary so if you need a few minutes longer then leave it in for about 20 minutes – shouldn’t need any longer though.

Remove from the pan and serve. ¬†This whole dish took 30 minutes from start to finish. Now thats what I call “Cheap and Cheerful”!

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Breaded Chicken with Lemon Sauce

I had a request for this dish as a food order and thought I would make some extra for myself. It is always so good. Now I will preface this blog with a note that this is not the most low calorie meal however it is not crazy but any stretch.  I use good ingredients and I think that makes all the difference.  Below is a shot of the finished product and then the ingredients and direction will follow the picture.  Enjoy РI know I did as did my food clients.

breaded chicken with lemon sauce

Ingredients for breaded chicken: – serves 4

1 dish with whole wheat flour for dredging chicken – I added some chopped lemon rind into this

1 bowl with 8 egg whites (you may need more depending on how much you make)

1 dish with 1/2 seasoned breadcrumbs or panko crumbs and 1/2 with grated parmesan or romano cheese (breading portion)

2 large chicken breasts boneless skinless

Pepper to taste (I use lemon pepper and then added some chopped lemon rind into the flour – you can add it to the breadcrumbs as well or instead of adding to flour)

5 tablespoons canola oil (see how much you need – I use a non stick pan so I don’t use too much oil)

Directions

Slice chicken breasts in half lengthwise like you are butterflying them but cut right through so you have two pieces per breast. Pound each piece till thinned (as thin as you like).

Heat canola oil in the pan and take a piece of chicken and dredge it in the flour mix, shake it off and coat it in the egg mix, then put it in the breadcrumbs and cheese mixture to coat.  Once the pan is hot, place the chicken in the pan and repeat the process for all the slices of chicken (4 in total if you used two breasts). It only takes a minute or two to brown on one side and cook.  Turn over when golden brown on one side and sear the other side till also golden brown.

I tend to wipe the pan after each group of two pieces so I don’t get burning. Add fresh oil and do up the next two pieces.

Lemon sauce

This is a no brainer РI wipe the pan clean after cooking the chicken and add about 3/4 of a cup of chicken stock (I use low salt). Add 2 tablespoons of dijon mustard and about 1/3 cup of lemon juice or the juice of two lemons. Stir till it starts to boil slightly Рturn heat to low and take a small bowl and add 2 tablespoons of water and 1 tsp Р2 tsp of corn starch Рmix the water and corn starch in the little bowl till it is a milky water and then add to the sauce.  Stir and let simmer till it thickens.  If it is not thickening add a bit more water and corn starch (small bits at a time as it will come together and thicken in a short while).

Dip pieces of the chicken in the sauce and enjoy!