Lemon Chicken Parcels Recipe

Packed with flavour - this healthy recipe is low in fat, saturated fat and salt, and provides one of your five-a-day.

  • Rapeseed Oil Benefits

    Prep Time

    15 mins

  • Rapeseed Oil Benefits

    Cook Time

    30 mins

  • Rapeseed Oil Benefits

    Serves

    4

  • Rapeseed Oil Benefits

    Cost Per Serving

    £1.75 - £1.99

Nutrition Per Serving

  • Calories220 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat7g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates0.8g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs7g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars3g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre1.4g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein31g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

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Rapeseed Oil Benefits

Ingredients

  • 1 red pepper, sliced
  • 175g pack baby corn
  • 1 lemon
  • 4 skinless chicken breasts, scored
  • 4 large sprigs of thyme
  • 2tbsp cold-pressed rapeseed oil

Method

  1. Preheat the oven to 200°C, gas mark 6.
  2. Make 4 large squares of foil.
  3. Divide the vegetables into 4 and place in the centre of each foil square.
  4. Halve the lemon and slice one half into 4, then place 1 of these slices on top of the vegetables in each foil square.
  5. Top each of these with a chicken breast, then a sprig of thyme.
  6. Scrunch up the foil, leaving a small vent in the centre.
  7. Juice the other lemon half and mix with the oil, then drizzle this over the chicken through each of the small vents.
  8. Place each of the foil parcels on a baking tray and bake for 25-30 minutes until cooked throughout.

Cooking Tips

  • Vegetables such as courgettes, red onion and asparagus work well too.

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