Chicken Wrapped in Chard
Chicken Wrapped in Chard - The color of this dish is a fine reminder of "Bella Italia"!
Healthy, because
Even smarter
Nutritional values
This recipe is packed with flavor, protein, vitamins and minerals, but comes in at only 260 calories per serving.
The Italian colors of the dish suggest what goes particularly well with it: some ciabatta bread or pasta, preferably made from whole wheat flour!
(Percentage of daily recommendation)
| Calorie | 249 cal. | (12 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.1 mg | (151 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,157 mg | (29 %) | ||
| Calcium | 322 mg | (32 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 333 mg | |||
| Cholesterol | 68 mg |
Ingredients
- Ingredients
- 1 ½ lbs Swiss chard (8 large leaves)
- salt
- 2 scallions
- 1 bunch flat-leaf parsley
- 1 garlic clove
- 2 sprigs thyme
- 1 tsp olive oil
- 2 lbs canned Tomatoes
- 4 small Chicken breasts (each about 3.5 ounces)
- peppers
- 2 Tbsps Canola oil
- 4 tsps store-bought Pesto
Kitchen utensils
Preparation steps
Rinse chard thoroughly, trim the ends of the stems and cut the leaves off the stems. Finely dice the stems.
Blanch chard leaves for about 30 seconds in boiling salted water, then remove with a slotted spoon, rinse with cold water and let drain on paper towels.
Rinse scallions and cut into cubes.
Rinse parsley and shake dry. Pluck the leaves from the stems and chop finely.
Peel the garlic and chop finely. Rinse thyme, shake dry and pluck the leaves.
Heat the olive oil in a non-stick pan. Sauté garlic and thyme for 2-3 minutes. Add tomatoes and crush. Cook on low heat until the liquid has evaporated.
Meanwhile, rinse chicken breasts and pat dry with paper towels, then season with salt and pepper. Heat the canola oil in a pot and cook chicken over medium heat for 2-3 minutes on each side. Remove from pot.
Add chard stems with the scallions to pot and cook for about 2 minutes over medium heat. Place in a bowl and let cool slightly. Stir in parsley and pesto.
For each portion, place 2 overlapping chard leaves on the work surface and generously spread with pesto mixture.
Put 1 chicken breast half on top and fold the chard leaves over the chicken to make a packet. Repeat with remaining ingredients.
Place chard packets in a steamer basket set over a pot of boiling salted water, cover and cook over low heat for about 10 minutes. Serve with the tomato sauce.
