Easy Mozzarella Chicken Asparagus Rolls

Chicken Mozzarella Asparagus Rolls
Kaleigh McMordie, MCN, RDN

Nutrition Highlights (per serving)

Calories 232
Fat 8g
Carbs 10g
Protein 30g
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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.
Total Time 35 min
Prep 15 min, Cook 20 min
Servings 4 (1 chicken roll each)

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

  1. Heat oven to 375F. Line a baking sheet with parchment or a silicone baking mat.
  2. 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.
  3. 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.
  1. 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. 

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