Your Recipe

Garlic chicken parcels

Ingredient Amount Calories
Broccoli, raw 100g 34kcal
Beans Green, raw 100g 31kcal
Chicken broiler, raw, meat only boneless breast 170g 204kcal
Olive oil 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.

Nutrition Facts
Portion Size 192 g | ml
Amount Per Portion 196
822
kcal
kilojoules
% Daily Value *
Total Fat 9.5g 12%
Saturated Fat 1.5g 7%
Sodium 58mg 3%
Total Carbohydrate 6.8g 2%
Dietary Fiber 2.7g 9%
Sugar 2.5g
Protein 21g 43%
Vitamin D 0mcg 0%
Calcium 46mg 4%
Iron 1.2mg 7%
Potassium 547mg 12%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.67 mg 33%
Vitamin B6 0.847 mg 50%
Cobalamin [B12] 0.179 mcg 0%
Floate [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%
Betaine 6.007 mg 0%
Choline 86.956 mg 16%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 6.8 g 2%
Sugars 2.5 g 5%
Dietary fiber 2.7 g 9%
Carbohydrate 6.8 g 0%
Net carbs 4.3g
Aminoacids
Nutrient Amount DV
Alanine 1.21 g 0%
Arginine 1.425 g 0%
Aspartic acid 2.089 g 0%
Cysteine 0.224 g 0%
Glutamic acid 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%
Methionine 0.527 g 0%
Phenylalanine 0.864 g 0%
Proline 0.697 g 0%
Serine 0.839 g 0%
Threonine 0.941 g 0%
Tryptophan 0.267 g 0%
Tyrosine 0.735 g 0%
Valine 1.098 g 0%
Minerals
Nutrient Amount DV
Calcium 46.32 mg 4%
Copper 0.09 mg 10%
Fluoride 9.5 mcg 0%
Iron 1.23 mg 7%
Magnesium 46.8 mg 11%
Manganese 0.22 mg 10%
Phosphorus 233.05 mg 19%
Potassium 547.47 mg 12%
Selenium 20.93 mcg 38%
Sodium 57.89 mg 3%
Zinc 0.9 mg 8%
Other
Nutrient Amount DV
Water 152.625 g 0%
Ash 1.706 g 0%