Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Baked Chicken Breast with Vegetables
- 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)
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.
(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 %) |