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Chicken Breast Roll with Asparagus and Carrot

成本 $8, 保存 $12

來源: Recommended by CookPal

  • 20 Min
  • 2 份量
  • $8

食材

  • Protein

    • 🍗 1 piece skinless chicken breast (250g)

  • Vegetables

    • 🌱 2 asparagus spears (40g)
    • 🥕 1/4 carrot (40g), julienned

  • Seasoning

    • 🧂 1/3 tsp salt
    • 1/2 tbsp grain mustard

步驟

1

Trim the asparagus ends and peel the lower half with a peeler. Cut them in half. Julienne the carrot.

2

Butterfly the chicken breast to make the thickness even. Sprinkle with salt.

3

Place the chicken breast vertically with the cut side up. Spread grain mustard on the surface. Place asparagus and carrot at the bottom edge and roll tightly. Wrap in double-layered plastic wrap and poke holes with toothpicks. Place on a microwave-safe plate.

4

Microwave at 600W for 3 minutes. Flip the roll and microwave for another 3 minutes until fully cooked. Let it cool wrapped in the plastic wrap.

5

Remove the plastic wrap and slice into bite-sized pieces.

營養成分

每份

🔥

180

卡路里

  • 30g
    蛋白質
  • 5g
    碳水化合物
  • 3g
    脂肪

💡 小提示

Use fresh asparagus for better flavor and texture.Adjust the amount of mustard to suit your taste.Serve with a side salad or dipping sauce for a complete meal.

⚠️ 注意事項

此食譜僅供參考，具體使用需根據個人體質進行調整。