Wednesday, June 10, 2009

June week # 2 - Yummy Outdoors Recipe

Picnic season is officially in full swing. Here is a creative recipe that would make a simple but splashy meal to eat in the great outdoors, since it is good served hot or cold. This easy chicken dish takes little time to assemble and is impressive looking. As a bonus, it is high in fiber and low in fat, which makes it a perfectly healthy addition to your recipe repertoire. So here it is, another healthy cooking recipe from the Quick & Healthy Cookbooks:

Rolled Chicken and Asparagus

1 pound skinless
boneless chicken breasts
24 to 30 asparagus spears (tough ends removed)
2 tablespoons lemon juice
6 green onions, chopped
1/2 teaspoon salt (optional)
1/2 teaspoon ground black pepper

  • Preheat oven to 350 degrees. Cut chicken breasts into 8 or 10 strips, each about 1 inch by 5 inches long.
  • Wrap each chicken strip in a corkscrew fashion around 2 or 3 uncooked asparagus spears. Fasten with toothpicks. Place in a covered baking dish that has been sprayed with nonstick cooking spray. Sprinkle with lemon juice, green onions, salt and pepper.
  • Cover and bake 25 to 30 minutes or until chicken is no longer pink. Remove toothpicks. Serve hot or refrigerate until chilled and serve cold. Serves: 4.

Cook's Note: One serving is a good source of fiber. When preparing the asparagus, snap off the fibrous end and soak the tips in water to remove any dirt.

Nutritional Information: Carb Servings: 1/2Exchanges: 1 vegetable, 3 lean meat

Nutrient Analysis: calories 151, total fat 2g, saturated fat 0g, cholesterol 65mg, sodium 82mg, total carbohydrate 6g, dietary fiber 3g, sugars 2g, protein 28g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, © 2008 Brenda J. Ponichtera, R.D.; Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95. To order call 1-800-232-6733 or visit Also available at local and online bookstores

*Recipe taken from the Everyday Cheapskate Newsletter

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