Italian Chicken Packets
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.
(Percentage of daily recommendation)
| Calorie | 265 cal. | (13 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 26.1 mg | (218 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 855 mg | (21 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 325 mg | |||
| Cholesterol | 12 mg |
Ingredients
- Ingredients
- 3 Tomatoes (about 7-8 oz)
- 1 oz Caper
- 2 ozs green Olives (pitted)
- 2 tsps olive oil
- 2 Chicken breasts
- salt
- peppers
- 2 stalks oregano
- 4 ozs white wine (or chicken stock)
Preparation steps
Remove stems from tomatoes.
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.
Cut tomatoes into quarters, remove seeds and cut into strips.
Drain the capers and coarsely chop the olives.
Cut 2 pieces of aluminum foil, each approximately 12 x 12 inches. Coat each with 1 teaspoon oil.
Rinse the chicken, pat dry and place on foil pieces, then season with salt and pepper.
Scatter the prepared ingredients over the chicken and season lightly with salt and pepper.
Rinse the oregano, shake dry and sprinkle over chicken. Fold foil over contents to enclose, leaving a small opening.
Pour half of the white wine into each packet.
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.