Chicken Asparagus Roll-Ups - PCOS-Friendly Recipe

Servings: 4

Lunch

This Chicken Asparagus Roll-Ups is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Monica Chicken breasts are rolled around asparagus and cheese, breaded, and baked.

Ingredients

1/2 cup mayonnaise
3 tablespoons Dijon mustard
1 lemon, juiced and zested
2 teaspoons dried tarragon
1 teaspoon ground black pepper
1/2 teaspoon salt
16 spears fresh asparagus, trimmed
4 skinless, boneless chicken breast halves
4 slices provolone cheese
1 cup panko bread crumbs

Instructions

Preheat oven to 475 degrees F (245 degrees C). Grease a baking dish. In a bowl, mix together the mayonnaise, Dijon mustard, lemon juice, lemon zest, tarragon, salt, and pepper until the mixture is well combined. Set aside.
Cook asparagus in the microwave on High until bright green and just tender, 1 to 1 1/2 minutes. Set the asparagus spears aside. Place a chicken breast between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken breast with the smooth side of a meat mallet to a thickness of about 1/4 inch. Repeat with the rest of the chicken breasts.
Place 1 slice of provolone on each chicken breast, and top the cheese with 4 asparagus spears per breast. Roll the chicken breasts around the asparagus and cheese, making a tidy package, and place, seam sides down, in the prepared baking dish. With a pastry brush, apply a coating of the mayonnaise mixture to each chicken breast, and sprinkle each with panko crumbs, pressing the crumbs into the chicken to make a coating.
Bake in the preheated oven until the crumbs are browned and the chicken juices run clear, about 25 minutes.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Lemon, Asparagus.

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Frequently Asked Questions

Is Chicken Asparagus Roll-Ups good for PCOS?

Yes, this Chicken Asparagus Roll-Ups recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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