Chicken Breast with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 336 cal. | (16 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 103.5 μg | (173 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 33.6 mg | (280 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 207 μg | (69 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 15.2 μg | (34 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 1,333 mg | (33 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 417 mg | |||
| Cholesterol | 132 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 250 grams green Asparagus
- 1 carrot
- 2 Tomatoes
- 2 Chicken breasts
- 1 tsp olive oil
- salt
- freshly ground peppers
- 150 grams Yogurt (0.1% fat)
- 3 Tbsps finely chopped parsley
- 1 Tbsp lemon juice
Preparation steps
Rinse the asparagus, peel the bottom third and cut off the ends. Cut into 5 cm long pieces (approximately 2 inches). Peel the carrot and cut into thin sticks. Rinse the tomatoes and cut into slices. Cut the meat into slices.
Brush 2 sheets of aluminum foil (each about 25 x 25 cm / 10 x 10 inches) with a thin coat of oil.
Place the tomatoes in the center of the foil. Distribute the asparagus and carrot pieces on top and season everything with salt and pepper.
Season the meat with salt and pepper and place on the vegetables.
Fold the foil firmly so that no liquid or vapor can escape. Place the parcels on a baking sheet and bake in a preheated oven at 200°C (approximately 400ºF) for about 20 minutes.
Mix the yogurt with the parsley and season with lemon juice, salt and pepper.
Serve the chicken parcels with the dip.
