Asparagus and Cheese Wrapped in Lean Chicken
The trick is to roll in raw asparagus to give the chicken wraps a crunchier texture. Also works well with green beans and carrots as fillings. Perfect for bento lunch boxes as it can be eaten cold.
PREPARATION
- Cut 1 cm off the stem of the asparagus, then cut each into 4 pieces. Slice the processed cheese into 8 strips.
- Remove sinew from chicken tenders and slice open like french doors from center so that thickness is even.
- Place STEP 1 onto STEP 2. Sprinkle flour over the ingredients, removing any excess.
- Heat frying pan to medium heat and heat vegetable oil. Cook STEP 3 with the end of the strip facing down for 2 minutes, then for another 3 while rolling in pan. Cover with a lid, lower the heat and cook for another 3~4 minutes.
- Combine ingredients for 'A' and pour the mixture into the pan. Mix together until sauce thickens. Transfer to a dish and sprinkle some cayenne pepper (optional).
| Servings | 4 servings |
|---|---|
| Cooking Time | 20 mins |
| Calories (1 serving) | 220 Calories |
| Sodium (1 serving) | 2.4 g |
Ingredients
8 pcs Chicken tenders
4 spears Asparagus
80g Processed cheese
2 tablespoons Flour
1 tablespoon Vegetable oil
To taste Cayenne pepper
Ａ
4 tablespoons KOMBU TSUYU
2 tablespoons Water
PREPARATION
- Cut 1 cm off the stem of the asparagus, then cut each into 4 pieces. Slice the processed cheese into 8 strips.
- Remove sinew from chicken tenders and slice open like french doors from center so that thickness is even.
- Place STEP 1 onto STEP 2. Sprinkle flour over the ingredients, removing any excess.
- Heat frying pan to medium heat and heat vegetable oil. Cook STEP 3 with the end of the strip facing down for 2 minutes, then for another 3 while rolling in pan. Cover with a lid, lower the heat and cook for another 3~4 minutes.
- Combine ingredients for 'A' and pour the mixture into the pan. Mix together until sauce thickens. Transfer to a dish and sprinkle some cayenne pepper (optional).
