EatSmarter exclusive recipe

Italian Chicken Packets

with Tomatoes, Capers and Oregano
4.4
Average: 4.4 (15 votes)
(15 votes)
Italian Chicken Packets

Italian Chicken Packets - Delicacy from the oven: chicken in foil with Mediterranean vegetables

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr
Ready in
Calories:
265
calories
Calories

Healthy, because

Even smarter

Nutritional values

Green light in the ES-Food-Check: Chicken combined with tomatoes is high in protein, low in calories and fat. The fine dish helps to lower elevated cholesterol levels, protect the heart and blood vessels and positively support the work of the bile.

As the Mediterranean chicken provides only little fiber, a carbohydrate-rich side dish such as potatoes, rice or bread is recommended - then it will keep you full for longer.

1 serving contains
(Percentage of daily recommendation)
Calorie265 kcal(13 %)
Protein41 g(42 %)
Fat7 g(6 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin26.1 mg(218 %)
Vitamin B₆1 mg(71 %)
Folate54 μg(18 %)
Pantothenic acid1.8 mg(30 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C18 mg(19 %)
Potassium855 mg(21 %)
Calcium64 mg(6 %)
Magnesium69 mg(23 %)
Iron1.9 mg(13 %)
Iodine6 μg(3 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.2 g
Uric acid325 mg
Cholesterol12 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 tomatoes (about 7-8 oz)
1 ounce Caper
2 ounces green Olives (pitted)
2 teaspoons olive oil
2 Chicken breasts
salt
peppers
2 stalks oregano
4 ounces white wine (or chicken stock)
How healthy are the main ingredients?
Oliveolive oiltomatoChicken breastsaltoregano
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, 1 Tablespoon

Preparation steps

1.
Italian Chicken Packets preparation step 1

Remove stems from tomatoes. 

2.
Italian Chicken Packets preparation step 2

Blanch the tomatoes in a pot of boiling water until skins loosen, 10-15 seconds. Transfer to a bowl of cold water and  remove the skins.

3.
Italian Chicken Packets preparation step 3

Cut tomatoes into quarters, remove seeds and cut into strips.

4.
Italian Chicken Packets preparation step 4

Drain the capers and coarsely chop the olives.

5.
Italian Chicken Packets preparation step 5

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

6.
Italian Chicken Packets preparation step 6

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

7.
Italian Chicken Packets preparation step 7

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

8.
Italian Chicken Packets preparation step 8

Rinse the oregano, shake dry and sprinkle over chicken. Fold foil over contents to enclose, leaving a small opening. 

9.
Italian Chicken Packets preparation step 9

Pour half of the white wine into each packet.

10.
Italian Chicken Packets preparation step 10

Seal packets completely, place on a baking sheet and steam in a preheated oven at 400°F until cooked through, 30-40 minutes. Remove from oven and carefully cut open to serve.