Chicken Parmesan is a classic dish enjoyed worldwide in various forms. Whether it's chicken parmigiana, pollo alla parmigiana, chicken parm, or parmy, the essence remains the same: delicious, comforting, and often associated with cherished memories. Now, imagine elevating this classic with a healthy twist. Asparagus stuffed chicken breast combines the comforting flavors of chicken parmesan with the nutritional benefits of asparagus, all while remaining low carb, gluten-free, and keto-friendly.
Why This Recipe Works
This asparagus stuffed chicken breast recipe is perfect for busy families seeking healthy and wholesome meals. It's a restaurant-style dish made better at home, with the added bonus of being stuffed - because everything stuffed is next level. This recipe is incredibly versatile. You can enjoy it as is, alongside roasted vegetables, or with your favorite side dishes. Whether you're following a keto diet or simply looking for a delicious and nutritious meal, this recipe is a winner.
Ingredients
Here's what you'll need to create this culinary masterpiece:
- 4 skinless, boneless chicken breasts (about 1 1/2 lb)
- 1 tsp Italian seasoning mix
- 1 tsp garlic powder
- 1 tsp smoked paprika
- Sea salt and pepper to taste
- 12 asparagus stalks, ends trimmed
- 1 oz sun-dried tomatoes, chopped
- 4 slices mozzarella cheese
- 1 tbsp olive oil
- Optional: Bacon slices
Step-by-Step Instructions
Follow these simple steps to create your own asparagus stuffed chicken breast:
Step 1: Preparing the Chicken
- Preheat your oven to 400°F (200°C).
- Place the chicken breasts on a clean chopping board and sprinkle with Italian seasoning, garlic powder, paprika, salt, and pepper.
Step 2: Creating the Pockets
- Start cutting each chicken breast lengthwise to create a pocket. Be careful not to cut all the way through. The chicken breast should open out like a butterfly with one end still intact in the middle.
Step 3: Stuffing the Chicken
- Add 3 sprigs of asparagus and a couple of pieces of sun-dried tomatoes to a mozzarella slice, then roll it to hold them inside.
- Stuff the chicken breasts with the asparagus and cheese mixture.
- Close the pocket with a toothpick to secure the filling.
Step 4: Searing the Chicken (Optional)
- Heat olive oil in a large, cast-iron skillet over medium-high heat.
- Add the stuffed chicken breasts to the hot skillet and sear until nicely golden brown, about 3-5 minutes per side. Searing adds a nice, thin, crispy golden layer to the chicken.
Step 5: Baking the Chicken
- Transfer the cast iron skillet to the preheated oven.
- Bake the chicken for 15-20 minutes, or until it is cooked through and no longer pink inside.
- Ensure the internal temperature reaches 165°F (74°C). Use a meat thermometer for the best results.
Step 6: Finishing Touches
- Remove the toothpicks.
- Drizzle with fresh lemon juice before serving (optional).
Tips and Variations
- Cheese: Feel free to experiment with different cheeses. Provolone, parmesan, or even cream cheese can add unique flavors.
- Vegetables: If you're not a fan of asparagus, try other vegetables like green beans, broccoli, zucchini, or spinach.
- Bacon: Wrap the stuffed chicken breasts in bacon for an extra layer of flavor and to help keep the chicken closed during cooking. Use one or two pieces of bacon per breast, tucking the edges underneath.
- Seasoning: Adjust the seasonings to your liking. Dried thyme, oregano, or a garlic paste can add depth to the flavor profile.
- Searing: While searing the chicken is optional, it enhances the flavor and appearance. If you skip searing, you can bake the chicken outright.
- Lemon Juice: A drizzle of fresh lemon juice at the end adds a bright, zesty touch.
Serving Suggestions
This asparagus stuffed chicken breast is a versatile main dish that pairs well with a variety of sides. Consider serving it with:
Read also: Health Benefits of Asparagus
- Roasted vegetables (broccoli, cauliflower, Brussels sprouts)
- A fresh salad
- Mashed cauliflower
- Zucchini noodles
Storing and Reheating
- Storing: Allow the cooked chicken to cool completely before storing it in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat the chicken in the oven or microwave until heated through. If using the oven, bake at 350°F (175°C) until warmed.
Common Mistakes to Avoid
- Overcooking: Overcooked chicken can become dry and chewy. Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C) without overcooking.
- Cutting All the Way Through: When creating the pockets, be careful not to cut all the way through the chicken breast. You want to create a pocket, not split the chicken in half.
- Losing the Stuffing: Secure the pockets with toothpicks to prevent the stuffing from spilling out during cooking.
Health Benefits
This asparagus stuffed chicken breast recipe is not only delicious but also packed with health benefits:
- Low Carb and Keto-Friendly: This recipe fits seamlessly into a low carb or ketogenic diet, as it's primarily composed of chicken, asparagus, cheese, and seasonings.
- Nutritious: Asparagus is a nutritious vegetable that adds essential vitamins and minerals to the dish.
- High Protein: Chicken is an excellent source of lean protein, which is essential for building and repairing tissues.
Is Asparagus Stuffed Chicken Healthy?
Absolutely! This recipe combines lean protein from chicken breast with the nutritional benefits of asparagus and the healthy fats from cheese. It's a balanced and wholesome meal option.
Is Chicken Stuffed With Asparagus Keto?
Yes, all the ingredients in this recipe are keto-friendly. Chicken breast, mozzarella cheese, asparagus, and the seasonings used are all suitable for a low-carb, high-fat ketogenic diet.
Read also: Low-Carb Asparagus Soup
Read also: Low-Carb Stuffed Squash