Description
Savory asparagus-stuffed chicken breast delivers keto-friendly nutrition with rich, creamy cheese and herb-infused flavors. Succulent protein and green vegetables combine for a satisfying meal that nourishes health-conscious diners.
Ingredients
Scale
- 4 large chicken breasts (boneless, skinless)
- 8 slices provolone cheese
- 12 asparagus spears (trimmed)
- 4 cloves garlic (minced)
- ¼ cup (60 ml) olive oil
- 2 tbsps lemon juice
- Sea salt (to taste)
- Black pepper (to taste)
- ½ tsp smoked paprika (optional)
Instructions
- Brine Preparation: Submerge chicken breasts in salted warm water for 10-20 minutes to enhance moisture and flavor profile.
- Oven Calibration: Preheat oven to 200°C (400°F) for optimal cooking environment.
- Chicken Preparation: Drain and thoroughly pat chicken dry. Butterfly each breast, unfolding to create a flat surface. Gently tenderize with meat mallet to uniform thickness, ensuring even cooking and stuffing potential.
- Seasoning Application: Create a vibrant lemon-olive oil mixture. Generously brush chicken breasts, seasoning both sides with salt, pepper, and fresh minced garlic. Layer provolone cheese and asparagus spears centrally across each breast.
- Rolling and Sealing: Carefully roll chicken into compact cylinders, securing filling within. Brush exposed asparagus tips with remaining oil mixture. Optionally enhance with a sprinkle of smoked paprika for depth of flavor.
- Searing and Roasting: Heat olive oil in oven-safe skillet over medium-high heat. Sear rolled chicken 3-5 minutes per side until golden-brown crust forms. Transfer skillet directly to preheated oven, baking 10-15 minutes until internal temperature reaches 75°C (165°F).
- Resting and Serving: Allow chicken to rest 5 minutes for juice redistribution. Slice and plate the elegantly prepared dish, showcasing the perfectly stuffed chicken breast.
Notes
- Brining Boost: Soaking chicken in saltwater for 10-20 minutes increases moisture retention and delivers deeper flavor, preventing dry meat during cooking.
- Butterflying Technique: Carefully slicing chicken horizontally creates a wider surface for even seasoning and helps the meat cook uniformly without drying out.
- Temperature Precision: Using a meat thermometer ensures chicken reaches the safe internal temperature of 75°C (165°F), eliminating risk of foodborne illness while maintaining juiciness.
- Resting Rule: Allowing the chicken to rest for 5 minutes after cooking helps redistribute internal juices, resulting in a more tender and flavorful final dish.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 400
- Sugar: 1 g
- Sodium: 800 mg
- Fat: 28 g
- Saturated Fat: 10 g
- Unsaturated Fat: 18 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 38 g
- Cholesterol: 100 mg