Tasty Chicken and Veggie Packets
Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.
Fast and flavorful. Choose your favorite vegetables and try this quick and delicious dish on a busy weeknight. Serve with brown rice or quinoa.
Forberedelse: 15 min · Tilberedning: 20 min
Ingredienser
- 4 chicken breast (boneless and skinless) næringsindhold
- salt (to taste, optional) næringsindhold
- pepper (to taste, optional) næringsindhold
- 1/4 red onion (julienned) næringsindhold
- 1 carrot (julienned) næringsindhold
- 1 red pepper (julienned) næringsindhold
- 1 celery stalk (julienned) næringsindhold
- 1/2 zucchini (julienned) næringsindhold
- 1 clove garlic (minced) næringsindhold
- 2 tablespoons basil (fresh, chopped) næringsindhold
- thyme (fresh sprigs, optional) næringsindhold
- parsley (chopped, optional) næringsindhold
- ginger (minced, optional) næringsindhold
- 2 teaspoons olive oil (or oil of your choice - divided) næringsindhold
- 4 teaspoons lemon juice (freshly squeezed (1 tablespoon + 1 teaspoon, divided)) næringsindhold
Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.
Næringsindhold pr. portion
| Næringsstof | Pr. portion | % DV |
|---|---|---|
| Kalorier | 184 kcal | |
| Fedt i alt | 6 g | 8 % |
| Mættet fedt | 1 g | 5 % |
| Kolesterol | 83 mg | 28 % |
| Natrium | 446 mg | 19 % |
| Kulhydrat i alt | 6 g | 2 % |
| Kostfibre | 2 g | 7 % |
| Sukkerarter i alt | 3 g | |
| Tilsat sukker | 0 g | 0 % |
| Protein | 27 g | 54 % |
| D-vitamin | 0 µg | 0 % |
| Calcium | 26 mg | 2 % |
| Jern | 1 mg | 6 % |
| Kalium | 539 mg | 11 % |
Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.
MyPlate-fødevaregrupper pr. portion
- Protein Foods: 3 ounces
Fremgangsmåde
- Wash hands with soap and water.
- Preheat oven to 400 °F.
- Cut four large rectangles of parchment paper or aluminum foil and fold in half to create a crease. Unfold.
- Place each chicken breast in the middle of the foil or parchment paper and season with salt and pepper (if desired).
- Top chicken with your choice of vegetables and seasonings.
- Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.
- Fold the parchment paper or foil in half and then crimp around the edges tightly in 1/4-inch folds to create a half moon shape.
- Using a spatula, transfer the packets to a baking sheet. Bake until the chicken is cooked to an internal temperature of 165 °F, about 20 minutes, depending the thickness of the chicken breast.
Noter
For a video demonstration of the preparation of this recipe, see Nutrition.gov . Optional ingredients are not included in the nutrient or cost analysis. Learn more about: Onions Carrots Bell Peppers Celery Zucchini Garlic Herbs Ginger Lemons
Kilde
USDA Food and Nutrition Information Center
Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/tasty-chicken-and-veggie-packets, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.
Generel ernæringsinformation, ikke medicinsk rådgivning.