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Chicken Asparagus Parcels



Chicken Asparagus Parcels
Total Preparation Time: 45 minutes Number of Servings: 4
Actual Cooking Time:15 to 30 minutes Source: Cheese Packet
Food Groups: Meat & Beans, Milk & Milk Products, Vegetables
Meal Type: Lunch Entrée
Nutrition Content: Good Source of Calcium

Delicious dinner that boasts nearly half of your daily calcium needs!

Ingredients:

4 skinless Chicken breast fillets
1 1/2 cups light Mozzarella shredded cheese
1/2 cup semi dried Tomatoes
12 sheets Filo pastry
Canola spray oil
1 small bunch Asparagus, trimmed and cut in half
Steamed vegetables or salad for serving

Preparation:

1. Using a sharp knife, make a large pocket in each chicken fillet. Fill each fillet with 1/4 cup cheese and 1/4 cup tomatoes.

2. Layer 3 sheets of filo pastry together, spraying in between with canola spray. Place filled chicken fillet in the centre of the filo pastry. Top with asparagus and 2 tablespoons cheese. Fold in the sides of the pastry and roll up into a parcel. Repeat with remaining chicken and pastry.

3. Place on a paper lined tray, spray with oil and bake at 350F (180C) for 30 mins or until golden brown and cooked.


Nutrient Information
Calories: 463
Total Fat: 16 g
Saturated Fat: 7 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 766 mg
Carbohydrates: 38 g
Protein: 43 g
Fiber: 3 g
Vitamin A:
Vitamin C:
Calcium: 340 mg
Iron:

Cook's Notes: