Chicken Packets
Chicken Packets - Light treat for high energy
Healthy, because
Even smarter
Nutritional values
With over 100 per cent of the daily target of niacin, a portion of this vitamin is a trump card - and thus becomes a beauty and fitness enhancer: The B vitamin is responsible for elastic, smooth skin and increases the level of "good" HDL cholesterol in the blood.
Also good for barbecuing: The foil packs can be prepared on the charcoal grill without any problems. Then simply serve wholemeal baguette with them.
(Percentage of daily recommendation)
| Calorie | 459 cal. | (22 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 25.8 mg | (215 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 806 mg | (20 %) | ||
| Calcium | 61 mg | (6 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 325 mg | |||
| Cholesterol | 114 mg |
Ingredients
- Ingredients
- 2 shallots
- 1 ½ lemons
- 1 bunch parsley
- 4 stalks oregano
- 2 Tbsps olive oil
- 200 milliliters Vegetable broth
- 1 ½ Tbsps Cultured butter
- salt
- peppers
- 4 Chicken breasts (each about 50 grams)
- 250 grams Whole Grain Pasta (such as tagliatelle)
Kitchen utensils
Preparation steps
Peel shallots and chop finely. Juice half of the lemon, then cut the whole lemon into wedges and set aside, covered.
Rinse the parsley and oregano, shake dry, pluck off the leaves and chop coarsely.
Heat the olive oil in a non-stick pan and sauté shallots for about 2 minutes. Add vegetable broth, lemon juice, butter and herbs. Bring to a boil and season with salt and pepper.
Rinse chicken, pat dry with paper towels and cut in half horizontally. Season both sides with salt and pepper.
Place 4 sheets of aluminum foil (each about 30 x 40 cm) (approximately 12 x 15 inches) on work surface, fold up edges slightly and place 2 chicken pieces on each sheet. Spread the herb sauce evenly over chicken.
Fold the long sides of foil over the filling, then fold over the short sides several times to seal.
Cook the pasta in a pot of boiling salted water until al dente according to package directions.
In the meantime, heat a grill pan, place foil packets on pan and cook for 8-10 minutes. Or cook the packets in a preheated oven at 200°C (approximately 400°F) for 20-25 minutes.
Drain pasta and transfer to plates. Open the packets carefully and arrange the chicken with the sauce on pasta. Serve with the lemon wedges.
