- Prep Time
- 5 mins
- Total Time
- 30 mins
- Serves
- 4
Ingredients
- 4
- boneless skinless chicken breasts, butterflied
- 4 slices
- ham, cut into halves
- 3 tbsp
- plain 2% yogourt
- 45 mL
- 1 tbsp
- Dijon mustard
- 15 mL
- 1 tsp
- olive oil
- 5 mL
- 1 cup
- panko breadcrumbs
- 250 mL
- 1/2 tsp
- salt
- 2 mL
- 1 pkg
- baby carrots
- 1 lb/454 g
- 1
- bunch asparagus, ends trimmed
Directions
Step 1
Preheat oven to 350°F (180°C). Line a baking sheet with parchment paper. Lay each butterflied chicken breast on a clean work surface and place a piece of plastic wrap over top. Lightly pound to flatten chicken to 1/4-in. (5-mm) thick with meat mallet, rolling pin or heavy mug. Repeat with remaining breasts.
Step 2
Lay one piece of ham and 1/4 cup (60 mL) cheese on each piece of chicken. Roll up each piece of chicken piece like a jelly roll, enclosing the ham and cheese. Set rolls seam-side down on prepared baking sheet.
Step 3
Mix together yogourt, mustard and olive oil in small dish. Brush onto tops of rolled chicken breasts. In small bowl, mix together breadcrumbs and salt. Sprinkle over mustard mixture, covering tops of rolled breasts evenly. Bake until chicken is cooked through and golden brown, about 20 min. Internal temperature should reach 165°F (74°C).
Step 4
Meanwhile, in a medium saucepan of boiling water, cook carrots until almost tender, about 4 min. Add asparagus and continue to cook until asparagus is tender, about 1 min. Drain and serve with chicken rolls.
Tip
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Nutrition Facts
- Nutrition Description:
- Per serving (1/4 recipe):
- Calories:
- 310
- Fat:
- 10 g
- Saturated Fat:
- 6 g
- Carbs:
- 12 g
- Fibre:
- 4 g
- Sugar:
- 6 g
- Cholesterol:
- 115 mg
- Protein:
- 45 g
- Sodium:
- 680 mg
