⏱ 30 min totalChicken Roll-Ups with Lemon Dijon Pan Sauce
Per 1 serving · 264 g · 14 ingredients
of a 2,000 cal day
- Protein33g38% of calories
- Carbs6.8g8% of calories
- Fat21g55% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Chicken Roll-Ups with Lemon Dijon Pan Sauce (264 g) has 351 calories, with 33 g of protein, 6.8 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (66% DV), Vitamin K (71% DV) and riboflavin (b2) (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 35%, 51% and 36% of the daily value.
High in
20%+ of the daily value
- Protein66%
- Vitamin K71%
- Riboflavin (B2)24%
- Niacin58%
- Vitamin B659%
- Vitamin B1226%
Good source of
10–19% of the daily value
- Vitamin A17%
- Vitamin C11%
- Vitamin E12%
- Thiamine13%
- Folate (B9)11%
- Choline16%
Watch
20%+ of the daily value
- Sodium35%
- Saturated fat51%
- Cholesterol36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Chicken breast- 🥄¼ dash Salt
¼ dash Black pepper
1 slice (1 oz) Provolone cheese- 🥄1 slices Prosciutto
3 spear, medium Asparagus
¼ tbsp Olive oil
½ tbsp Butter
½ tbsp All-purpose flour
¼ cup Chicken broth
¼ tbsp Dijon mustard
⅛ lemon Lemon zest
⅛ lemon yields Lemon juice
1 tbsp Parsley
Directions
- 1
Cut chicken into cutlets for each portion if not already, then place each between plastic or in a zip-top bag with a teaspoon of water and pound to about 1/8 inch thick.
- 2
Bring a pot of salted water to a boil. Trim woody ends off asparagus and blanch spears for about 2 minutes, then drain well and pat dry.
- 3
Lay chicken cutlets on a work surface. Season both sides lightly with salt and pepper. Top each with 1 slice provolone and 1 slice prosciutto. Arrange 3 asparagus spears on one edge and roll up tightly. Secure with toothpicks if needed, placing seam side down.
- 4
Heat olive oil in a large nonstick skillet over medium heat. Add roll-ups seam side down, season lightly with salt and pepper, cover loosely with foil, and cook 4–5 minutes per side until the chicken is cooked through to 165°. Transfer to a plate and tent with foil.
- 5
Add butter to the skillet, then sprinkle in flour and cook, stirring, for 30–60 seconds. Whisk in chicken broth and Dijon mustard, scraping up browned bits, then simmer 1 minute until slightly thickened.
- 6
Off the heat, stir in lemon zest, lemon juice, and fresh chopped parsley. Spoon the sauce over the chicken and serve.
Vitamins & minerals
Amounts for 1 serving (264 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 155 μg | 17% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 86 μg | 71% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 9 mg | 58% |
| Vitamin B6 | 1 mg | 59% |
| Folate (B9) | 46 μg | 11% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 87 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 242 mg | 24% |
| Iron | 2 mg | 25% |
| Potassium | 510 mg | 11% |
| Magnesium | 44 mg | 11% |
| Phosphorus | 368 mg | 53% |
| Zinc | 2 mg | 17% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.2 mg | 7% |
| Selenium | 27 μg | 49% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 438 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 118 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 351 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Chicken Roll-Ups with Lemon Dijon Pan Sauce?
One serving of Chicken Roll-Ups with Lemon Dijon Pan Sauce (1 serving) has 351 calories, which works out to 133 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Chicken Roll-Ups with Lemon Dijon Pan Sauce high in protein?
Yes. It has 33 g of protein per serving, and 38% of its calories come from protein (9.4 g of protein per 100 calories).
Is Chicken Roll-Ups with Lemon Dijon Pan Sauce keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 8% of calories.
How much sodium is in Chicken Roll-Ups with Lemon Dijon Pan Sauce?
815 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Roll-Ups with Lemon Dijon Pan Sauce?
1.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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