Cooking and Meal Prep Recipes Easy Mozzarella Chicken Asparagus Rolls By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD Facebook LinkedIn Twitter Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. Learn about our editorial process Updated on December 19, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Kaleigh McMordie, MCN, RDN (71 ratings) Total Time: 35 min Prep Time: 15 min Cook Time: 20 min Servings: 4 (1 chicken roll each) Nutrition Highlights (per serving) 232 calories 8g fat 10g carbs 30g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 (1 chicken roll each) Amount per serving Calories 232 % Daily Value* Total Fat 8g 10% Saturated Fat 3g 15% Cholesterol 80mg 27% Sodium 514mg 22% Total Carbohydrate 10g 4% Dietary Fiber 3g 11% Total Sugars 3g Includes 0g Added Sugars 0% Protein 30g Vitamin D 0mcg 0% Calcium 148mg 11% Iron 3mg 17% Potassium 532mg 11% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Getting plenty of vegetables is a great way to help improve your diet and lower your blood pressure. Vegetables are naturally low in sodium and are great sources of potassium, which helps to regulate blood pressure. These mozzarella chicken asparagus rolls provide a serving of vegetables along with lean protein and delicious flavor. Add a whole grain (there are a variety of whole grains great for your diet) and another vegetable or salad on the side, and you've got a produce-packed meal that tastes delicious and will make you feel good, too. Ingredients 4 (6-ounce) chicken breast cutlets 2 teaspoons olive oil 1/2 teaspoon garlic powder 1/2 teaspoon freshly cracked black pepper 1 pound asparagus spears, trimmed 1/2 cup shredded mozzarella cheese 1/4 cup whole wheat panko bread crumbs Preparation Heat oven to 375F. Line a baking sheet with parchment or a silicone baking mat. Pound chicken cutlets to even thickness, 1/4 inch to 1/2 inch. Sprinkle both sides of each cutlet with garlic powder and pepper. Rub with olive oil. Divide asparagus spears between chicken, placing them parallel with the short side of the chicken. Divide cheese over the asparagus. Roll chicken over the asparagus and place seam side down on the baking sheet. Repeat with remaining chicken. Sprinkle panko over the tops of the chicken rolls. Bake 20 minutes, or until chicken is cooked through. Place under broiler and broil 2-3 minutes or until tops are lightly golden. Remove from oven and serve. Ingredient Variations and Substitutions If you don't have any chicken cutlets, you can butterfly chicken breasts into two pieces each by cutting crosswise in half with a sharp knife. Substitute provolone or Swiss cheese for mozzarella. Cooking and Serving Tips Place chicken between two sheets of plastic wrap before pounding to reduce mess. If chicken will not stay rolled, use a toothpick to hold it together while cooking. Serve with a cooked whole grain, such as brown rice or quinoa, and a salad for an easy, nutritious meal. Rate this Recipe You've already rated this recipe. Thanks for your rating! 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Stone MS, Martyn L, Weaver CM. Potassium Intake, Bioavailability, Hypertension, and Glucose Control. Nutrients. 2016;(8)7. doi:10.3390/nu8070444 By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.