Asparagus-Stuffed Chicken Breasts with Ham over Parmesan Tomato Rice
Tender chicken breasts are filled with crisp-tender asparagus, salty deli ham, and melty Cheddar, then baked until juicy and comforting. Served atop tomato-infused Parmesan rice, this Asparagus-Stuffed Chicken Breasts with Ham over Parmesan Tomato Rice balances creamy, savory notes with bright acidity. It’s an inviting weeknight dinner that also feels special enough for guests.
- Prep20 mins
- Cook40 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Asparagus-Stuffed Chicken Breasts with Ham over Parmesan Tomato Rice, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 12
- Heart Health
- 62
- Metabolic
- 22
- Digestive
- 25
- Inflammatory
- 56
- Performance
- 43
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C).
- 2
Place the chicken breasts between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Using the smooth side of a meat mallet, pound the chicken firmly to a thickness of 1/4 inch.
- 3
Heat the olive oil in a skillet over medium heat, then cook and stir the asparagus, garlic powder, salt, and black pepper just until the asparagus turns bright green and starts to become tender, about 5 minutes. Remove from the heat.
- 4
Lay each chicken breast flat on a work surface and place a slice of ham on the flattened breast. Spoon 1/4 of the asparagus mixture over the ham and top with 1/4 of the Cheddar cheese. Roll the chicken breast around the filling and secure with toothpicks or tie with cotton kitchen string; place the stuffed breasts seam side down in a 9x13-inch baking dish. Top each breast with about 1/2 tablespoon of butter.
- 5
Bake in the preheated oven until the chicken is no longer pink and the juices run clear, 30 to 40 minutes. An instant-read thermometer inserted into the center of a stuffed breast should register 160 degrees F (70 degrees C). Baste the stuffed chicken breasts occasionally with the pan juices during baking.
- 6
While the chicken bakes, bring the chicken broth and 1 tablespoon of butter to a boil in a saucepan. Stir in the rice and tomatoes, reduce to a simmer, cover, and cook until the rice is tender and the broth is absorbed, about 20 minutes. Remove from the heat and let the rice stand, covered, for about 5 minutes; stir in the Parmesan cheese. Serve the stuffed chicken breasts over the cooked rice.
- Calories 703.22 kcal High 35%
- Protein 70.41 g Good Source 141%
- Carbohydrate 51.14 g 19%
- Total Fat 23.91 g High 31%
- Saturated Fat 10.66 g High 53%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 194.13 mg High 65%
- Sodium 997.46 mg High 43%
- Dietary Fiber 2.47 g Low Source 9%
- Total Sugars 3.98 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 306.95 mg Good Source 24%
- Iron 4.76 mg Good Source 26%
- Potassium 384.35 mg Low Source 8%
- Vitamin A 104.5 mcg Moderate 12%
- Vitamin C 11.08 mg Moderate 12%
- Vitamin D 0.12 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Garlic 🧄
About This Recipe
Asparagus Stuffed Chicken Breasts with Ham over Parmesan Tomato Rice is made with 12 ingredients and serves 4. It takes about 1 hr and is rated medium. Key ingredients include Asparagus, Butter, Chicken Breast, and Chicken Broth. Each serving provides about 703.22 kcal, and is a good source of protein.
Recipe Questions
- What is Asparagus-Stuffed Chicken Breasts with Ham over Parmesan Tomato Rice made of?
- The main ingredients are Asparagus, Butter, Chicken Breast, Chicken Broth, Diced Tomatoes. The full list of 12 is above.
- How long does it take to make Asparagus-Stuffed Chicken Breasts with Ham over Parmesan Tomato Rice?
- About 1 hr in total: 20 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 703.22 kcal. The full nutrition breakdown is above.
- Is Asparagus-Stuffed Chicken Breasts with Ham over Parmesan Tomato Rice easy to make?
- This recipe is rated medium, with 12 ingredients and 6 steps.
- Is Asparagus-Stuffed Chicken Breasts with Ham over Parmesan Tomato Rice healthy?
- Asparagus-Stuffed Chicken Breasts with Ham over Parmesan Tomato Rice has an easyChef Pro health score of 45/100. Per serving, it provides 703.22 calories and 70.41 g of protein, or 141% of the Daily Value. It is a good source of calcium and iron. Worth noting per serving: sodium at 997.46 mg (43% of the Daily Value) and saturated fat at 10.66 g (53% of the Daily Value). It contains Milk, Wheat, Gluten, Tomatoes and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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