Chicken Baked in Parchment

Gluten Free
Dairy Free
Health score
57%
Chicken Baked in Parchment
45 min.
4
402kcal

Suggestions

Ingredients

  • 1.5 pounds chicken-breast tenders 
  • 0.3 cup herbs mixed fresh chopped tarragon, basil, parsley, and chives
  • 10  green beans cut into 1-inch pieces
  • small new potatoes red thinly sliced
  • 0.3 cup olive oil extra-virgin
  • servings bell pepper 
  • servings salt 
  •  scallions cut into 1/2-inch pieces
  • medium tomatoes diced seeded

Equipment

  • baking sheet
  • baking paper
  • oven
  • aluminum foil

Directions

  1. Cover potatoes in lightly salted water and bring to a boil. Reduce heat to a simmer and cook about 3 minutes or until tender-crisp; drain and set aside.
  2. Heat oven to 450 F.
  3. Cut parchment paper or aluminum foil into four 16-inch rounds. Fold each in half and then reopen. On half of each piece of parchment, place 1/4 of the green beans, tomatoes, scallions, chopped herbs, and blanched potatoes. Top each with 1/4 of the chicken tenders and season with salt and pepper.
  4. Sprinkle with the olive oil and vermouth, if using. Fold the top of the parchment over and seal tightly, making small, closely spaced folds along the edge.
  5. Place on a baking sheet and cook 7 to 9 minutes or until the parchment browns.
  6. Serve each packet on a dinner plate; tear or cut them open at the table.

Nutrition Facts

Calories402kcal
Protein39.05%
Fat41.17%
Carbs19.78%

Properties

Glycemic Index
65.94
Glycemic Load
9.53
Inflammation Score
-10
Nutrition Score
36.311304501865%

Flavonoids

Naringenin
0.63mg
Apigenin
8.09mg
Luteolin
0.53mg
Kaempferol
0.83mg
Myricetin
0.69mg
Quercetin
2.77mg

Nutrients percent of daily need

Calories:401.8kcal
20.09%
Fat:18.45g
28.38%
Saturated Fat:2.93g
18.3%
Carbohydrates:19.94g
6.65%
Net Carbohydrates:15.23g
5.54%
Sugar:6.75g
7.5%
Cholesterol:108.86mg
36.29%
Sodium:407.17mg
17.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.37g
78.75%
Vitamin C:129.99mg
157.57%
Vitamin K:112.72µg
107.35%
Vitamin B3:19.82mg
99.11%
Vitamin B6:1.76mg
88%
Selenium:54.83µg
78.33%
Vitamin A:3683.6IU
73.67%
Phosphorus:442.47mg
44.25%
Potassium:1324.03mg
37.83%
Vitamin B5:2.96mg
29.63%
Vitamin E:4.1mg
27.32%
Magnesium:83.91mg
20.98%
Folate:81.79µg
20.45%
Fiber:4.71g
18.84%
Manganese:0.36mg
17.76%
Vitamin B2:0.3mg
17.44%
Vitamin B1:0.25mg
16.61%
Iron:2.26mg
12.58%
Zinc:1.61mg
10.75%
Copper:0.2mg
9.93%
Vitamin B12:0.34µg
5.67%
Calcium:48.82mg
4.88%
Vitamin D:0.17µg
1.13%
Source:My Recipes