Chicken with Garden Vegetables in Parchment

12 26 376
Ingredients Minutes Calories
Prep Cook Servings
10 min 16 min 4
Chicken with Garden Vegetables in Parchment
Health Rating
A colorful, one-dish dinner calls for quick-cooking chicken breasts, and fresh vegetables

Ingredients


4 breast Chicken breast, boneless, skinless
1 tsp Salt
1/2 tsp Black pepper
1 medium Lemon (whole, thinly sliced)
114 gm Zucchini (baby)
114 gm Baby carrots
114 gm Cherry Tomatoes
16 small spear(s) Asparagus (trimmed)
16 medium mushroom(s) White mushrooms (morel)
1/4 cup Basil, fresh (shredded, plus more for garnish)
3/4 cup Chicken broth (stock), low sodium
2 tbsp Olive oil

Instructions


1. Preheat oven to 425 degrees F.

2. Sprinkle chicken with salt and pepper.

3. Place each piece of chicken in the center of a 14-inch square piece of parchment paper (or foil) and top with lemon slices, zucchini, carrots, tomatoes, asparagus, morels, and basil, dividing evenly. Sprinkle each with 3 tablespoons broth and 1 teaspoon olive oil.

4. Bring the edges of the parchment paper to the center and fold together twice to seal tightly, leaving space between parchment and contents. Place the 4 packets on a large baking sheet.

3. Bake until parchment is browned on the edges and center puffs up, 14-16 minutes. Remove from oven, put each packet on a dinner plate, and serve, letting people pierce the center to reveal the food.

Nutrition Facts

Per Portion

Calories 376
Calories from fat 102
Calories from saturated fat 17.8
Total Fat 11.3 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 6.1 g
Cholesterol 132 mg
Sodium 854 mg
Potassium 1222 mg
Total Carbohydrate 11.8 g
Dietary Fiber 4.6 g
Sugars 5.2 g
Protein 57 g

Dietary servings

Per Portion


Fruit 0.3
Meat 2.6
Vegetables 3.3

Energy sources


Pygal13%413.7611021392605114.0046267843500827%467.543583060949201.015277620419560%296.88082524449226223.129438102517513%27%60%CarbohydratesFatProtein

Notes:

Vegetables

provide key vitamins and minerals required for vital health and maintenance of the body