I have been married to a wonderful Christian man since 1976. The Lord has blessed us with two daughters and two sons. I consider each day the Lord gives me on the earth yet another chance to serve Him.

Monday, April 30, 2012

Chicken Asparagus Rolls & Rice

Yummy, yummy, yummy.   I love things that are tasty and yet good for you.   I love the mixture of the flavors in the marinate.   Calorie count on this awesome dish is 172 calories just for the chicken.  If you have the rice with parmesan cheese it's 321 calories.   If you omit the parmesan cheese on the rice it's 284 calories.  

(serves 4)

*1/3 cup soy sauce
*juice squeezed from 2-3 oranges (1/3 cup)
*2 garlic cloves, minced
*2 teaspoons, freshly grated ginger
*juice squeezed from 1 lemon
*zest from 1/2 lemon
*zest from 1 orange
*1/2 teaspoon sesame oil
*1 teaspoon honey
*1 teaspoon brown sugar
*8 asparagus spears
*4 (4 oz) boneless, skinless chicken breasts
*1 teaspoon sesame seeds
*4 green onions, chopped
*1 cup brown rice
*2 1/4 cups water
*4 green onions, chopped
*1 garlic clove, minced
*1/4 cup fresh grated parmesan cheese (optional)

~In a zip-loc bag mix soy sauce, orange juice, 2 cloves garlic, ginger, honey, lemon juice & sesame oil.
~Pound chicken breasts to about 1/8 inch thickness.
~Add chicken to soy sauce marinate.
~Marinate for at least 1 hour in refrigerator.
~In a medium pot, pour in rice, water, 1 clove garlic & 4 green onions.
~Bring water to a full boil over high heat.
~Reduce to low heat, cover and cook for 45-50 minutes (or until the rice is tender).
~Add parmesan cheese, and cover, set aside, until chicken is cooked.
~Set oven to broil.
~Bring a small pot of water to a boil.
~Place asparagus spears in water and cook for 4 minutes.
~Place asparagus spears in ice water to stop the cooking.
~Remove and pat dry.
~Spray cookie sheet with a cooking spray.
~Set a cooling (or wire) rack on a cookie sheet.
~Remove chicken from marinate.
~Put marinate into a small pan and simmer over low heat.
~Place 2 asparagus spears into each chicken breast.
~Roll chicken around the asparagus and place seam side down on wire rack.
~Broil for 7 minutes.
~Turn chicken and broil for 7 more minutes.
~Scoop rice onto 4 plates.
~Place chicken over rice.
~Drizzle on desired amount of hot marinate.
~Sprinkle with remaining green onions & sesame seeds.

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