EatSmarter exclusive recipe

Chicken Packets

with Artichokes, Sun-Dried Tomatoes and Zucchini
4.166665
Average: 4.2 (6 votes)
(6 votes)
Chicken Packets

Chicken Packets - Poultry and vegetables in a gourmet package from the oven

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
289
calories
Calories

Healthy, because

Even smarter

Nutritional values

These chicken packets are full of nutrients, which can stimulate digestion, lower cholesterol levels, and protect the heart and blood vessels. Cooking in foil also prevents the ingredients' vitamins from breaking down in the heat and cuts down on fat.

If you want to impress your guests with something special, you can double or triple the recipe without spending much extra time. This recipe is also perfect for children if you replace the wine with broth.

1 serving contains
(Percentage of daily recommendation)
Calorie289 kcal(14 %)
Protein46 g(47 %)
Fat5 g(4 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin28.2 mg(235 %)
Vitamin B₆1.2 mg(86 %)
Folate142 μg(47 %)
Pantothenic acid2.2 mg(37 %)
Biotin16 μg(36 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C62 mg(65 %)
Potassium1,473 mg(37 %)
Calcium153 mg(15 %)
Magnesium122 mg(41 %)
Iron5 mg(33 %)
Iodine13 μg(7 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1 g
Uric acid409 mg
Cholesterol112 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 zucchini (about 8 ounces)
salt
4 canned Artichoke hearts
1 ounce sun-dried tomatoes (without oil)
2 teaspoons olive oil
2 Chicken breasts (about 6 ounces)
peppers
½ cup white wine (or chicken broth)
3 sprigs Basil
How healthy are the main ingredients?
olive oilBasilzucchinisaltArtichoke heartsChicken breast
Preparation

Kitchen utensils

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

Preparation steps

1.
Chicken Packets preparation step 1

Rinse the zucchini, wipe dry and thinly slice lengthwise. Lightly salt and let stand for 10 minutes in a bowl.

2.
Chicken Packets preparation step 2

Meanwhile, drain the artichoke hearts and cut into quarters.

3.
Chicken Packets preparation step 3

Cut the sun-dried tomatoes into thin strips.

4.
Chicken Packets preparation step 4

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

5.
Chicken Packets preparation step 5

Arrange the zucchini slices on top.

6.
Chicken Packets preparation step 6

Rinse the chicken, pat dry and place it on the zucchini. Season with salt and pepper.

7.
Chicken Packets preparation step 7

Scatter tomatoes and artichoke hearts over the chicken. Lightly season with salt and pepper.

8.
Chicken Packets preparation step 8

Fold over the foil to enclose the contents, leaving a small opening.

9.
Chicken Packets preparation step 9

Pour half of the white wine into each packet and then completely seal.

10.
Chicken Packets preparation step 10

Place the packets on a baking sheet and steam in a preheated oven at 425°F/convection 400°F until cooked through, or about 30 minutes.

11.
Chicken Packets preparation step 11

Rinse the basil, shake dry and pluck leaves. Remove packets from the oven, carefully cut open (the steam is very hot!) and serve, sprinkled with basil.