4 boneless, skinless chicken breasts
1/4 teaspoon each: salt, onion powder and dried dill weed
(10 ounces) Asparagus spears
1/2 medium red bell pepper, seeded and cut into thin strips
Mock Hollandaise sauce
2 tablespoons reduced-fat margarine
1 tablespoon all-purpose flour
1/4 teaspoon salt
2/3 cup non-fat milk
1 egg yolk
1/2 teaspoon grated lemon peel
2 teaspoons lemon juice
Heat oven to 375 degrees.
Flatten each chicken breast to 1/4 inch thickness between waxed paper. Mix salt, pepper, onion powder and dill weed and sprinkle on top of chicken breasts. Place 1/4 of the asparagus spears and pepper strips on one end of the chicken breast. Tightly roll each chicken breast and secure with toothpicks. Place chicken seam side down, on baking pan that has been sprayed with nonstick spray. Cover and bake about 30 minutes or until chicken is no longer pink.
Mock Hollandaise Sauce
Heat margarine in a small saucepan over low heat until melted. Stir in flour and salt and cook over low heat until until smooth, stirring constantly. Remove from heat. Mix milk, egg yolk and lemon juice until smooth and stir into flour mixture. Heat to boiling, stirring constantly.
Makes 4 Servings
Serving size: 1 stuffed breast
Nutrients per serving:
#Calories: 213
Total #fat: 6 grams
#Saturated fat: 1 gram
#Cholesterol: 122 mg
#Sodium: 441 mg
#Carbohydrate: 8 grams
#Protein: 32 grams
Sides could be rice and vegetables.
Don't forget to be #creative. These recipes are just guides and ideas.