EatSmarter exclusive recipe

Chicken Packets

with Fennel, Celery and White Wine
4.333335
Average: 4.3 (9 votes)
(9 votes)
Chicken Packets

Chicken Packets - Surprise in the package: soft as butter, rich in vitamins and extra good

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
274
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chicken is packed with iron and protein while fennel is a good source of vitamin C.

Roast some fennel seeds or sunflower seeds and sprinkle them over the meat. They enhance the flavor of the dish and provide secondary plant substances.

1 serving contains
(Percentage of daily recommendation)
Calorie274 kcal(13 %)
Protein46 g(47 %)
Fat5 g(4 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A1.7 mg(213 %)
Vitamin D0 μg(0 %)
Vitamin E10.9 mg(91 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin27.7 mg(231 %)
Vitamin B₆1.1 mg(79 %)
Folate112 μg(37 %)
Pantothenic acid2.2 mg(37 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C78 mg(82 %)
Potassium1,303 mg(33 %)
Calcium286 mg(29 %)
Magnesium110 mg(37 %)
Iron4.9 mg(33 %)
Iodine12 μg(6 %)
Zinc1.8 mg(23 %)
Saturated fatty acids0.9 g
Uric acid424 mg
Cholesterol116 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 Fennel bulb (about 9 ounces)
2 stalks Celery (about 6 ounces)
salt
8 Cherry tomatoes
2 teaspoons olive oil
2 Chicken breasts (about 6 ounces)
peppers
½ cup white wine (or chicken stock)
3 sprigs Basil
How healthy are the main ingredients?
olive oilBasilFennel bulbCelerysaltChicken breast
Preparation

Kitchen utensils

1 Pot, 1 Baking sheet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Teaspoon, 1 Sieve, 1 Brush, 1 Aluminum foil

Preparation steps

1.
Chicken Packets preparation step 1

Rinse the fennel and cut into thin strips.

2.
Chicken Packets preparation step 2

Rinse the celery, remove any strings and cut into approximately 2-inch long pieces and then cut into fine strips.

3.
Chicken Packets preparation step 3

Cook both vegetables in a pot of boiling salted water until crisp-tender, about 2 minutes, then drain and rinse under cold water.

4.
Chicken Packets preparation step 4

Rinse the cherry tomatoes and cut in half.

5.
Chicken Packets preparation step 5

Cut aluminum foil into 2 pieces, each approximately 12 x 12 inches, and coat each with 1 teaspoon oil.

6.
Chicken Packets preparation step 6

Rinse the chicken, pat dry and place on foil pieces, then season with salt and pepper.

7.
Chicken Packets preparation step 7

Scatter the prepared ingredients over the chicken and lightly season with pepper.

8.
Chicken Packets preparation step 8

Fold foil over contents to enclose, leaving a small opening. Pour half of the white wine into each packet. 

9.
Chicken Packets preparation step 9

Completely seal packets, place them on a baking sheet, and steam in a preheated oven at 400°F/convection 350°F until cooked through, about 30 minutes.

10.
Chicken Packets preparation step 10

Meanwhile, rinse the basil, shake dry, pluck leaves and tear into small pieces. Remove packets from the oven and carefully cut open. Serve sprinkled with basil.