Chicken Olé Foil Supper

Gluten Free
Health score
31%
Chicken Olé Foil Supper
15 min.
4
490kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 4  skinned and boned chicken breasts 
  • 4 servings toppings: cilantro fresh sour black sliced chopped
  • 4 ounces monterrey jack cheese shredded
  • 0.3 teaspoon pepper 
  • 0.8 cup salsa 
  • 0.5 teaspoon salt 
  • 2 teaspoons vegetable oil 

Equipment

  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Tear off 4 (18- x 12-inch) sheets of aluminum foil; lightly grease 1 side of each sheet.
  2. Place 1 chicken breast in center on lightly greased side of each foil sheet.
  3. Brush both sides of chicken evenly with oil; sprinkle evenly with salt and pepper. Spoon salsa evenly over chicken. Top evenly with black beans and, if desired, corn.
  4. Bring together 2 sides of each foil sheet over ingredients, and double fold with about 1-inch-wide folds. Double fold each end to form a packet, leaving room for heat circulation inside packet.
  5. Place packets on a baking sheet.
  6. Bake at 450 for 20 minutes. Carefully open foil packets to prevent burns from hot steam.
  7. Sprinkle evenly with cheese before serving.
  8. Serve chicken with desired toppings.

Nutrition Facts

Calories490kcal
Protein51.23%
Fat30.96%
Carbs17.81%

Properties

Glycemic Index
16
Glycemic Load
0.02
Inflammation Score
-7
Nutrition Score
30.993913121845%

Flavonoids

Quercetin
0.05mg

Nutrients percent of daily need

Calories:490.24kcal
24.51%
Fat:16.59g
25.52%
Saturated Fat:6.54g
40.85%
Carbohydrates:21.47g
7.16%
Net Carbohydrates:13.22g
4.81%
Sugar:2.21g
2.45%
Cholesterol:171.57mg
57.19%
Sodium:1453.03mg
63.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:61.77g
123.54%
Vitamin B3:24.81mg
124.06%
Selenium:78.4µg
112%
Vitamin B6:1.85mg
92.74%
Phosphorus:729.43mg
72.94%
Potassium:1315.75mg
37.59%
Vitamin B5:3.59mg
35.87%
Fiber:8.25g
32.99%
Magnesium:110.62mg
27.65%
Vitamin B2:0.46mg
27.04%
Calcium:249.78mg
24.98%
Vitamin B1:0.32mg
21.15%
Folate:79.61µg
19.9%
Zinc:2.84mg
18.92%
Iron:3.24mg
18.03%
Manganese:0.36mg
18%
Copper:0.31mg
15.3%
Vitamin B12:0.8µg
13.34%
Vitamin A:500.31IU
10.01%
Vitamin E:1.28mg
8.55%
Vitamin C:6.54mg
7.92%
Vitamin K:7.86µg
7.49%
Vitamin D:0.37µg
2.45%
Source:My Recipes