Patrick Oconnell
Asparagus and cheese-stuffed chicken breast is a juicy, tender, and delicious dish that can be prepared in under 30 minutes, making it a perfect meal for a busy weeknight. It is a keto-friendly, low-carb dish that can be served with roasted vegetables, mashed potatoes, or a mixed green salad. This recipe uses asparagus, cheese, and chicken breast as the main ingredients, along with seasonings such as salt, pepper, garlic powder, and paprika. The chicken is stuffed with the asparagus and cheese mixture, secured with toothpicks, and then seared in a skillet before being baked in the oven.
| Characteristics | Values |
|---|---|
| Oven Temperature | 375°F-425°F (190°C) |
| Chicken | 4 boneless, skinless chicken breasts |
| Seasoning | Salt, pepper, garlic powder, paprika, thyme, oregano |
| Cheese | Mozzarella, goat cheese, provolone, cheddar, parmesan, feta |
| Other Ingredients | 12-16 asparagus stalks, sun-dried tomatoes, olive oil, balsamic vinegar, toothpicks, lemon juice, bread crumbs, mayonnaise |
| Cooking Time | 25-30 minutes |
| Nutrition | 191-348 kcal, 2-7 g carbohydrates, 27-43.8 g protein, 8-17 g fat |
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What You'll Learn
Preparing the ingredients
To prepare the ingredients for asparagus and cheese stuffed chicken breast, you will need the following:
- Chicken breasts, preferably boneless and with the skin removed.
- Asparagus spears, trimmed and washed. The number of spears needed will depend on the size of your chicken breasts, but aim for around 3-4 spears per breast.
- Cheese, such as mozzarella, goat cheese, or a combination of both. You can also use cheddar, parmesan, feta, or another cheese of your choice.
- Olive oil for cooking.
- Toothpicks or kitchen twine to secure the chicken breasts.
- Seasonings: salt, pepper, garlic powder, paprika, thyme, and oregano. You can also add sun-dried tomatoes, bread crumbs, or mayonnaise for extra flavor and texture.
Before you begin stuffing the chicken breasts, make sure your work area is clean and you have all the necessary ingredients and tools.
Start by cutting each chicken breast carefully lengthwise, making sure not to cut all the way through. You want to create a pocket to stuff the fillings into. If you prefer, you can place the chicken breast between two sheets of plastic and use a meat mallet to pound it to an even thickness before cutting.
Next, prepare your fillings. If using mozzarella, cut the cheese into slices. If using goat cheese, you may want to soften it at room temperature before spreading it inside the chicken breast pockets. You can also add sun-dried tomatoes and a drizzle of mayonnaise to the fillings for extra flavor.
Once your fillings are ready, it's time to stuff the chicken breasts. Place the fillings inside each pocket, being careful not to overfill. You want the chicken to enclose the fillings snugly. If using mozzarella, you may need to fold the cheese to ensure it doesn't stick out.
Finally, secure the stuffed chicken breasts with toothpicks or kitchen twine. This step is crucial to ensure the fillings stay inside while cooking. Place the toothpicks at even intervals along the seam of the chicken breast, or use kitchen twine to tie the chicken closed.
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Stuffing the chicken breast
To make asparagus and cheese-stuffed chicken breasts, you'll need to prepare the chicken breasts, make the stuffing, and then stuff and cook the chicken. Here's a detailed guide on how to do it:
Firstly, prepare the chicken breasts by trimming and washing the asparagus stalks. Then, cut each chicken breast lengthwise, being careful not to cut all the way through. You want to create a pocket to stuff the fillings into. If you prefer, you can place the chicken breast between two sheets of heavy plastic and use a meat mallet to pound it to an even thickness before cutting.
Next, stuff each chicken breast with your chosen cheese and asparagus. One option is to use mozzarella slices and asparagus spears, rolling the chicken around the fillings to form compact rolls. You can also add sun-dried tomatoes for extra flavour. Alternatively, spread goat cheese inside each chicken breast pocket, top with asparagus, and then add mozzarella. If you're feeling adventurous, you can try using other cheeses like cheddar, provolone, parmesan, or feta.
Once stuffed, secure the chicken breasts closed with toothpicks or kitchen twine. This will ensure the stuffing stays inside while cooking. Be careful to keep the toothpicks as flat as possible so that the chicken will sear evenly.
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Securing the chicken breast
Step 1: Prepare the Chicken Breasts
Start by placing each chicken breast between two sheets of heavy plastic or freezer bags. Using a meat mallet, firmly pound the chicken to an even thickness of about 1/4 inch. This step ensures the chicken cooks evenly and is a good practice, especially if you're working with thicker chicken breasts.
Step 2: Cut and Stuff the Chicken
Carefully cut each chicken breast lengthwise, but be sure not to cut all the way through. You want to create a pocket to stuff the cheese and asparagus. Spread a tablespoon of goat cheese or ricotta cheese into the pocket of each chicken breast. Then, place 3-4 asparagus spears on top of the cheese, and sprinkle with salt and pepper to taste. You can also add sun-dried tomatoes for extra flavour.
Step 3: Secure with Toothpicks or Kitchen Twine
This is where you physically secure the chicken breast closed. Use 2-3 toothpicks to attach the edges of the chicken together, creating a tidy, compact roll. Alternatively, you can use kitchen twine to tie around the chicken securely. Ensure that the toothpicks are as flat as possible so that the chicken will sear evenly in the next step.
Step 4: Season the Chicken
In a small bowl, mix together salt, pepper, garlic powder, and paprika. You can also add other spices or herbs like thyme and oregano. Then, season the outside of the chicken breasts generously with this spice mixture. This step adds flavour to the dish and ensures a well-seasoned chicken breast.
By following these detailed steps, you can securely prepare your chicken breasts for the next steps of searing and baking, resulting in a delicious and well-presented asparagus and cheese-stuffed chicken breast dish.
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Cooking the chicken breast
To cook the chicken breast, start by seasoning the chicken. Preheat your oven to a temperature between 375°F and 425°F. Place each chicken breast between two sheets of heavy plastic or freezer bags and pound the chicken with a meat mallet until it is about 1/4 inch thick. Next, cut each chicken breast in half lengthwise, being careful not to cut all the way through, creating a pocket for the stuffing.
Now, you can stuff the chicken breasts. Spread 1 tablespoon of goat cheese into the pocket of each chicken breast, then top with 3-4 asparagus spears and a slice of mozzarella cheese. You may also add sun-dried tomatoes. Fold the chicken over, enclosing the filling, and seal the edges with 2-3 toothpicks.
To cook the chicken, heat 1-2 tablespoons of olive oil in a large, oven-safe cast-iron skillet over medium-high heat. Sear the chicken for 3-5 minutes on each side, or until golden brown. Then, transfer the skillet to the oven and bake for 15-20 minutes, or until the internal temperature of the chicken reaches 165°F.
Finally, remove the toothpicks and drizzle the chicken with fresh lemon juice. Serve and enjoy!
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Serving the chicken breast
Once you've cooked your asparagus and cheese-stuffed chicken breast, it's time to serve it. There are a few things to keep in mind to ensure your dish is flavoursome, juicy and tender.
Firstly, it's important not to over-bake the chicken as this will dry it out. You should aim for an internal temperature of 165°F, although some recipes suggest removing the chicken from the oven at 155°F as the temperature will continue to rise to 160°F while the chicken is resting.
Next, remove the toothpicks used to secure the chicken breasts and add a drizzle of fresh lemon juice.
This dish goes well with roasted vegetables, such as roasted asparagus, green beans or acorn squash. It also pairs nicely with mashed potatoes, a mixed green salad, rice, couscous salad, quinoa salad or garlic pasta.
If you're looking for a low-carb option, serve the chicken with a garden salad and some fresh fruit.
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Frequently asked questions
You will need chicken breasts, asparagus, mozzarella cheese, olive oil, salt, pepper, garlic powder, and paprika. You can also add sun-dried tomatoes, goat cheese, and balsamic vinegar.
Cut each chicken breast in half lengthwise, being careful not to cut all the way through. This will create a pocket to stuff with the cheese and asparagus.
First, preheat your oven to between 375-425°F. Then, season the chicken with salt, pepper, garlic powder, and paprika. Next, stuff the chicken breasts with mozzarella slices and asparagus, and secure with toothpicks. Finally, heat olive oil in a cast-iron skillet over medium-high heat and sear the chicken for 3-5 minutes on each side until golden brown. Transfer the skillet to the oven and bake for 15-20 minutes, or until the internal temperature reaches 165°F.
You can store asparagus and cheese-stuffed chicken breast in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.
