Post by Karin on Feb 8, 2013 18:34:52 GMT -5
Rosemary Garlic Chicken-Wrapped Asparagus Lollipops
This is a delicious recipe from Muscle & Fitness Magazine, January 2003 that I love to make for appetizers or to jazz things up for everyday meals.
Ingredients:
3 TBSP Low-Sodium Soy Sauce
1 TBSP Freshly Squeezed Lemon Juice
1 TBSP Honey
4 Large Cloves Garlic, minced (I love love love garlic, so I like to use 8-10 cloves)
1 TBSP Fresh Ground Black Pepper
½ tsp Finely Ground Sea Salt (I use Alessi), additional sea salt may be sprinkled onto lollipops just prior to baking
1 tsp Extra Virgin-Olive Oil
1 lb boneless, skinless chicken breasts
24 Asparagus Spears, small to medium size
Directions:
1. Place all ingredients (except chicken breasts and asparagus) into a small bowl; whisk until combined.
2. Remove all visible fat from chicken breasts.
3. Pound each chicken breast with a meat mallet/tenderizer to about ¼” thickness.
4. Cut chicken breasts into ¾” rectangles; each should weigh approximately 1 oz.
5. Starting just below the tip of the asparagus, so that the tip remains visible, wrap a rectangle of chicken tightly around an asparagus spear. Cut the asparagus 1” below the end of the chicken (optional). Continue wrapping chicken around asparagus, then place wrapped spears in a medium glass dish. Cover dish and allow lollipops to marinate in refrigerator at least three hours or overnight, rotating them in the marinade at least once or twice.
6. Preheat oven to 400*.
7. Remove lollipops from dish and transfer to a large rectangular baking dish, arranging them so they don’t touch.
8. Sprinkle with additional sea salt if desired.
9. Bake approximately 15 minutes, or until chicken is no longer pink in the center.
10. Garnish with additional sprigs of rosemary.
11. Serve hot or warm.
Makes 24 Lollipops
Per 2 Lollipops:
58 calories, 8 grams protein, 4 grams carbohydrates, 1 gram fiber, 1 gram fat
Optional Variations:
To make gluten free, you can use Bragg Liquid Aminos or use chicken or veggie broth.
To reduce calories and lower carbohydrates, eliminate the honey.
To make virtually fat free, you can use veggie or chicken broth instead of olive oil.
You can sub in coconut oil instead of the olive oil.
To add in more veggies for the day and to increase the fiber, double the asparagus spears, wrapping the chicken around 2 spears instead of one.
You can sub agave nectar instead of honey.
This is a delicious recipe from Muscle & Fitness Magazine, January 2003 that I love to make for appetizers or to jazz things up for everyday meals.
Ingredients:
3 TBSP Low-Sodium Soy Sauce
1 TBSP Freshly Squeezed Lemon Juice
1 TBSP Honey
4 Large Cloves Garlic, minced (I love love love garlic, so I like to use 8-10 cloves)
1 TBSP Fresh Ground Black Pepper
½ tsp Finely Ground Sea Salt (I use Alessi), additional sea salt may be sprinkled onto lollipops just prior to baking
1 tsp Extra Virgin-Olive Oil
1 lb boneless, skinless chicken breasts
24 Asparagus Spears, small to medium size
Directions:
1. Place all ingredients (except chicken breasts and asparagus) into a small bowl; whisk until combined.
2. Remove all visible fat from chicken breasts.
3. Pound each chicken breast with a meat mallet/tenderizer to about ¼” thickness.
4. Cut chicken breasts into ¾” rectangles; each should weigh approximately 1 oz.
5. Starting just below the tip of the asparagus, so that the tip remains visible, wrap a rectangle of chicken tightly around an asparagus spear. Cut the asparagus 1” below the end of the chicken (optional). Continue wrapping chicken around asparagus, then place wrapped spears in a medium glass dish. Cover dish and allow lollipops to marinate in refrigerator at least three hours or overnight, rotating them in the marinade at least once or twice.
6. Preheat oven to 400*.
7. Remove lollipops from dish and transfer to a large rectangular baking dish, arranging them so they don’t touch.
8. Sprinkle with additional sea salt if desired.
9. Bake approximately 15 minutes, or until chicken is no longer pink in the center.
10. Garnish with additional sprigs of rosemary.
11. Serve hot or warm.
Makes 24 Lollipops
Per 2 Lollipops:
58 calories, 8 grams protein, 4 grams carbohydrates, 1 gram fiber, 1 gram fat
Optional Variations:
To make gluten free, you can use Bragg Liquid Aminos or use chicken or veggie broth.
To reduce calories and lower carbohydrates, eliminate the honey.
To make virtually fat free, you can use veggie or chicken broth instead of olive oil.
You can sub in coconut oil instead of the olive oil.
To add in more veggies for the day and to increase the fiber, double the asparagus spears, wrapping the chicken around 2 spears instead of one.
You can sub agave nectar instead of honey.
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