Description
Keto asparagus stuffed chicken breast delivers a delightful Mediterranean-inspired meal combining lean protein with crisp green vegetables. Elegant yet simple, this dish promises a gourmet experience that satisfies low-carb cravings while keeping you nutritionally balanced.
Ingredients
Scale
Protein:
- 4 large boneless, skinless chicken breasts
- 8 slices provolone cheese
Vegetables:
- 12 asparagus spears, trimmed
- 4 cloves garlic, minced
Seasonings and Liquids:
- 60 milliliters (¼ cup) olive oil, divided
- 2 tablespoons lemon juice
- Sea salt, to taste
- Black pepper, to taste
- ½ teaspoon smoked paprika (optional)
Instructions
- Immerse the chicken breasts in a generous bowl of warm water mixed with of salt, ensuring complete dissolution. Allow the poultry to brine for 10–20 minutes to enhance moisture and flavor.
- Calibrate the oven temperature to 200°C (400°F), creating an ideal cooking environment.
- Extract the chicken from the saline solution and meticulously pat dry using paper towels. Carefully butterfly each breast by slicing horizontally without complete separation, then unfold to create a flat surface. Utilize a meat mallet to gently thin the chicken to approximately 6 millimeters (¼ inch) thickness.
- Craft a zesty seasoning blend by whisking of olive oil with fresh lemon juice. Delicately brush one side of each chicken breast with the mixture, then sprinkle with salt and pepper. Flip and replicate the seasoning process.
- Distribute finely minced garlic along the center of each breast, creating a fragrant base. Layer 2 slices of provolone cheese and 3 tender asparagus spears atop the garlic.
- Carefully roll the chicken breasts into tight cylinders, ensuring the filling remains securely enclosed. Brush any exposed asparagus tips with the remaining oil mixture. Optional: Dust with a light sprinkle of smoked paprika for added depth.
- Warm the remaining of olive oil in an oven-safe skillet over medium-high heat. Sear the rolled chicken for 3–5 minutes on each side until a golden-brown crust develops.
- Transfer the skillet directly into the preheated oven. Bake for 10–15 minutes, confirming doneness when the internal temperature reaches 75°C (165°F).
- Allow the chicken to rest for 5 minutes, enabling the juices to redistribute. Slice and present the beautifully prepared dish.
Notes
- Brining Magic Transforms Texture: Salt water bath works wonders, infusing chicken with moisture and deep flavor that guarantees succulent results every single time.
- Precision Pounding Matters: Consistent ¼-inch thickness ensures uniform cooking, preventing dry edges and creating perfect roll-up potential without wrestling with uneven meat.
- Toothpick Technique Saves Dinner: Strategic pinning prevents filling from escaping during cooking, maintaining beautiful presentation and keeping delicious ingredients tucked inside neatly.
- Searing Seals Flavor Secrets: Quick pan-browning creates gorgeous caramelized exterior that locks in juices and adds complex, rich taste layers before final baking.
- Temperature Control Prevents Disaster: Meat thermometer becomes your kitchen superhero, guaranteeing chicken reaches safe 75°C without accidentally transforming protein into tough, dry disappointment.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 388
- Sugar: 0.7g
- Sodium: 298mg
- Fat: 26.6g
- Saturated Fat: 8g
- Carbohydrates: 2.4g
- Fiber: 0.2g
- Protein: 34g
- Cholesterol: 100mg