Directions:
- Preheat the oven to 500°F. To prepare foil packets, place a sheet of foil directly on top of another; make 4 of these 2-sheet sets. Smear 1 tsp grapeseed oil to the size of a chicken breast in the center of each top sheet. Place 1/2 cup watercress over oil, then place a chicken breast on top of watercress. Sprinkle with pepper. Arrange mangoes and 2 mushroom caps on top of and around each piece of chicken. Crimp the packet edges up slightly. Bring soy sauce, ketchup and vinegar to a boil, then stir in ginger and garlic. Remove the pan from heat and pour 1/4 sauce over each chicken breast. Fold foil over each chicken breast in half and tightly crimp the edges to close the packets. Heat a baking sheet in the oven 1 minute and place the 4 packets on the sheet. Bake 12 minutes, then remove from oven. Slit the top of the packets to serve (be careful; steam will come out), or let diners open their own packets.
- Nutritional analysis per serving: 278 calories, 6 g fat (0.5 g saturated fat), 28 g carbohydrates, 28 g protein, 70 mg cholesterol, 4 g fiber Nutritional analysis provided by Self
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 294.15 Kcal (1232 kJ) | ||
| Calories from fat | 113.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.66g | 19% | |
|---|---|---|---|
| Cholesterol | 66.89mg | 22% | |
| Sodium | 1472mg | 61% | |
| Potassium | 616.84mg | 13% | |
| Total Carbs | 19.14g | 6% | |
| Sugars | 7.53g | 30% | |
| Dietary Fiber | 2.97g | 12% | |
| Protein | 27.17g | 54% | |
| Vitamin C | 26.3mg | 44% | |
| Iron | 0.6mg | 3% | |
| Calcium | 43.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 111.07 Kcal (465 kJ) | ||
| Calories from fat | 43.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.78g | 19% | |
|---|---|---|---|
| Cholesterol | 25.26mg | 22% | |
| Sodium | 555.82mg | 61% | |
| Potassium | 232.91mg | 13% | |
| Total Carbs | 7.23g | 6% | |
| Sugars | 2.84g | 30% | |
| Dietary Fiber | 1.12g | 12% | |
| Protein | 10.26g | 54% | |
| Vitamin C | 9.9mg | 44% | |
| Iron | 0.2mg | 3% | |
| Calcium | 16.5mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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