Your Recipe

Garlic chicken parcels

Ingrédient Quantité Calories
Broccoli 100g 34kcal
Haricots verts 100g 31kcal
Chicken broiler, raw, meat only boneless breast 170g 204kcal
Huile d'olive 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.

Valeurs nutritives
Taille des portions 192 g | ml
Quantité par portion 196
822
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.5g 12%
Gras saturés 1.5g 7%
Sodium 58mg 3%
Total des glucides 6.8g 2%
Fibres alimentaires 2.7g 9%
Sucre 2.5g
Protéine 21g 43%
Vitamine D 0mcg 0%
Calcium 46mg 4%
Fer 1.2mg 7%
Potassium 547mg 12%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 40.65 mcg 5%
Thiamine [B1] 0.156 mg 13%
Riboflavine [B2] 0.261 mg 20%
Niacine [B3] 8.847 mg 55%
Acide pantothénique [B5] 1.67 mg 33%
Vitamine B6 0.847 mg 50%
Cobalamine [B12] 0.179 mcg 0%
Floate [B9] 55.65 mcg 0%
Vitamine C 50.7 mg 56%
Vitamine D 0 mcg 0%
Vitamine E 2.079 mg 14%
Vitamine K 83.654 mcg 70%
Bétaïne 6.007 mg 0%
Choline 86.956 mg 16%
Carbohydrates
nutriment Quantité DV
Total des glucides 6.8 g 2%
Sugars 2.5 g 5%
Fibres alimentaires 2.7 g 9%
Carbohydrate 6.8 g 0%
Glucides nets 4.3g
acides aminés
nutriment Quantité DV
Alanine 1.21 g 0%
Arginine 1.425 g 0%
Acide aspartique 2.089 g 0%
Cystéine 0.224 g 0%
Acide glutamique 3.198 g 0%
Glycine 0.924 g 0%
Histidine 0.76 g 0%
Isoleucine 1.011 g 0%
Leucine 1.702 g 0%
Lysine 1.95 g 0%
Méthionine 0.527 g 0%
Phénylalanine 0.864 g 0%
Proline 0.697 g 0%
Sérine 0.839 g 0%
Thréonine 0.941 g 0%
Tryptophane 0.267 g 0%
Tyrosine 0.735 g 0%
Valine 1.098 g 0%
Minéraux
nutriment Quantité DV
Calcium 46.32 mg 4%
Cuivre 0.09 mg 10%
Fluorure 9.5 mcg 0%
Fer 1.23 mg 7%
Magnésium 46.8 mg 11%
Manganèse 0.22 mg 10%
Phosphore 233.05 mg 19%
Potassium 547.47 mg 12%
Sélénium 20.93 mcg 38%
Sodium 57.89 mg 3%
Zinc 0.9 mg 8%
autres
nutriment Quantité DV
Eau 152.625 g 0%
Cendres 1.706 g 0%