Baked Chicken Breast with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 8.4 g | (28 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 111.6 μg | (186 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 37.1 mg | (309 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 381 μg | (127 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 17.1 μg | (38 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 142 mg | (149 %) | ||
| Potassium | 1,838 mg | (46 %) | ||
| Calcium | 262 mg | (26 %) | ||
| Magnesium | 170 mg | (57 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 467 mg | |||
| Cholesterol | 144 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 2 carrots
- 150 grams Celery root
- 2 small Kohlrabi
- 800 grams green Asparagus
- salt
- sugar
- 4 Chicken breasts
- freshly ground peppers
- 1 Tbsp butter
- 2 Tbsps scallions
- 150 grams Yogurt (0.1% fat)
- 4 Tbsps Whipped cream
- 4 sheets Parchment paper (40 x 30 cm) (approximately 16 x 12 inches)
Preparation steps
Peel the carrots, celery root and kohlrabi, cut into batons and blanch in boiling salted water for 1 minute. Shock in ice water, drain and pat dry. Rinse the asparagus, peel, snap off the woody ends and blanch in boiling salted water (with 1 teaspoon sugar) for 2 minutes. Shock in ice water then drain and pat dry.
Rinse the meat and season with salt and pepper. Melt the butter in a pan and sear the meat on all sides. Arrange 1 breast over each piece of parchment paper. Top with the prepared vegetables, season with salt and pepper then fold up the paper into parcels. Bake in a preheated oven (180°C) (approximately 350°F) for around 20-25 minutes.
Meanwhile, mix the chives, yogurt and cream together and season with salt and pepper. Serve the chicken and vegetable parcels with the sauce on the side.
