Your Recipe

Garlic chicken parcels

Zutat  Menge  Kalorien 
Brokkoli, roh 100g 34kcal
Bohnen Grün, roh 100g 31kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 170g 204kcal
Olivenöl 14g 124kcal

Recipe Instructions:

Ingredients
2 chicken breasts
320g sheet all butter puff pastry
150g garlic & herb cream cheese
½ lemon, zested and cut into wedges to serve
1 tbsp olive oil, plus extra for brushing
200g mixed pack green beans and broccoli
Method
STEP 1
Heat oven to 220C/200C Fan/gas 7. Cut a slit halfway in each chicken breast, then put each one between two pieces of baking parchment and bash with a rolling pin to flatten slightly.

STEP 2
Cut your sheet of pastry in half widthways and put both halves on a baking tray. Sit a chicken breast on top of each half, then cram the cavities with the cheese (don’t worry if a bit of cheese oozes out). Season, scatter over the lemon zest then fold the edges of the pastry in to the centre and pinch shut. Flip each parcel over so the seal is on the bottom. Brush with a little oil, then bake for 30 mins until deep golden.

STEP 3
About 10 mins before your parcels are ready, steam or boil the greens until tender. Toss in the oil and season. Serve alongside your chicken parcels with lemon wedges for squeezing over.

Nährwertangaben 
Portionsgröße  192 g | ml
Menge pro Portion  196
822
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.5g 12%
Gesättigte Fettsäuren  1.5g 7%
Natrium 58mg 3%
Gesamte Kohlenhydrate  6.8g 2%
Ballaststoffe  2.7g 9%
Zucker  2.5g
Protein  21g 43%
Vitamin D 0mcg 0%
Kalzium 46mg 4%
Eisen  1.2mg 7%
Kalium 547mg 12%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 40.65 mcg 5%
Thiamin [B1] 0.156 mg 13%
Riboflavin [B2] 0.261 mg 20%
Niacin [B3] 8.847 mg 55%
Pantothensäure [B5] 1.67 mg 33%
Vitamin B6 0.847 mg 50%
Cobalamin [B12] 0.179 mcg 0%
Folat [B9] 55.65 mcg 0%
Vitamin C 50.7 mg 56%
Vitamin D 0 mcg 0%
Vitamin E 2.079 mg 14%
Vitamin K 83.654 mcg 70%
Betain 6.007 mg 0%
Cholin 86.956 mg 16%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.8 g 2%
Sugars 2.5 g 5%
Ballaststoffe  2.7 g 9%
Carbohydrate 6.8 g 0%
Netto-Kohlenhydrate 4.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.21 g 0%
Arginin 1.425 g 0%
Asparaginsäure 2.089 g 0%
Cystein 0.224 g 0%
Glutaminsäure 3.198 g 0%
Glycin 0.924 g 0%
Histidin 0.76 g 0%
Isoleucin 1.011 g 0%
Leucin 1.702 g 0%
Lysin 1.95 g 0%
Methionin 0.527 g 0%
Phenylalanin 0.864 g 0%
Prolin 0.697 g 0%
Serin 0.839 g 0%
Threonin 0.941 g 0%
Tryptophan 0.267 g 0%
Tyrosin 0.735 g 0%
Valin 1.098 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 46.32 mg 4%
Kupfer 0.09 mg 10%
Fluorid 9.5 mcg 0%
Eisen  1.23 mg 7%
Magnesium 46.8 mg 11%
Mangan 0.22 mg 10%
Phosphor 233.05 mg 19%
Kalium 547.47 mg 12%
Selen 20.93 mcg 38%
Natrium 57.89 mg 3%
Zink 0.9 mg 8%
andere
Nährstoff Menge  DV
Wasser 152.625 g 0%
Asche 1.706 g 0%