This meal is gluten-free and paleo-friendly.
the goods:
1 bunch fresh asparagus spears (organic preferred), trimmed
3 or 4 boneless, skinless chicken breasts (organic preferred)
4 1/2 teaspoons of olive oil
2 teaspoons of lemon juice
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon pepper
1 garlic clove
1/4 cup chopped green onions/scallions
2 teaspoons arrowroot (or cornstarch)
1 cup chicken broth (organic preferred)
toothpicks
tin foil
Optional: Serve with Trader Joe's Organic Blend Vegetables (pictured above)
the process:
1. Preheat oven to 350°. Grease 13x9x2 baking pan with cooking spray or olive oil
2. Wash chicken breasts and slice in half to make two thinner pieces out of each chicken breast
3. Wrap one chicken piece around 6-7 asparagus spears. Secure with toothpick
4. Continue wrapping "bundles" and place them in greased pan
5. Combine oil, lemon juice and spices in bowl. Pour over bundles
6. Cover asparagus tips with tin foil. Cover entire pan with foil
7. Bake for 15 minutes
8. Remove all foil and sprinkle with green onions and garlic
9. Bake 12-15 minutes or until chicken juices are clear and asparagus is crisp tender
10. Remove bundles and place on serving tray to keep warm
11. In saucepan, combine arrowroot and chicken broth until smooth. Stir in pan juices. Bring to boil
12. Cook and stir until thickened (about 2 minutes)
13. Pour over bundles
the result:
Four to six servings
the benefits:
Chicken is a great source of protein, which can help prevent bone loss, since animal protein helps to preserve bone. The leanest part of a chicken is the chicken breast. Chicken is also a great source of the cancer-protective B vitamin, niacin, and the trace mineral selenium. Selenium is of fundamental importance to human health and it is an essential component of several metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems and immune function.
Asparagus is rich in protein but low in calories and carbohydrates. It is an excellent source of potassium, folic acid, vitamins A, C, and K. Asparagus helps to cleanse the body of waste is anti-inflammatory and can prevent cataracts and other eye problems.
Green Onion are a great source of vitamins A and C and contain no fat. They can help with heart health, lower cholesterol levels and lower the risk of some cancers.
Carrots have many health benefits including reduced cholesterol, prevention from heart attacks, warding off certain cancers (including lung and breast cancer) and many others. They are a good source of antioxidants, are rich in vitamins A, C and K, and potassium. The vitamin A in carrots can help improve eyesight. Carrots can help prevent stroke, lower blood sugar levels and protect against macular degeneration.
Green Peas are loaded with antioxidant and anti-inflammatory nutrients. Studies show that intake of green peas is associated with a lower risk of developing type-2 diabetes. Peas provide a substantial amount of protein and fiber, which can help to regulate blood sugar levels and aid in the prevention of stomach cancer.
Corn is a good source of many nutrients, including vitamins B1, B5, folate, dietary fiber, vitamin C and more. It can contribute to cardiovascular health, help to lower the risk of developing lung cancer and also help with
the brands (used in this recipe):
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