Chicken · ALWAYS FREE
Chicken, zucchini & tomato parchment packets
Individual parchment packets gently steam chicken breast with thin zucchini, tomatoes, lemon and oregano.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Heat oven to 400°F / 200°C. Prepare four 15-by-18-inch / 38-by-46-cm sheets of oven-safe parchment rated for this temperature. Pound chicken between food-safe sheets to an even ½ inch / 1.3 cm thickness. Do not rinse raw chicken; clean its tools and preparation area.
- Divide zucchini and tomatoes equally among the parchment sheets, keeping each mound to one side of the fold. Put one chicken portion on each vegetable bed.
- Mix oil, lemon juice, oregano, garlic and salt, and divide all the mixture evenly over the four portions. Fold parchment over and make overlapping tight folds around each edge, leaving room above the food for steam.
- Place packets apart on a rimmed baking tray. Bake 25-35 minutes. Carefully open each packet away from your face and use a clean thermometer in the thickest part of each breast; every portion must reach 165°F / 74°C. Reclose and cook longer if needed.
- Rest 5 minutes after the safe endpoint is reached. Open away from your face and serve each packet with all vegetables and juices. Refrigerate leftovers within 2 hours in shallow containers, use within 3-4 days and reheat to 165°F / 74°C.
Estimated nutrition
Per serving · 1 of 4- Calories
- 286 kcal
- Protein
- 38.3 g
- Total carbohydrate
- 8.5 g
- Total fat
- 10.8 g
- Total sugars
- 5.4 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
ESTIMATED per serving. Brand, crop, preparation, draining, pan residue and substitutions change actual nutrition. Not laboratory analysis. Each ingredient retains its primary food description and state. All listed ingredient masses are counted; cooking moisture changes do not change the stated portion count. No generic nutrient-retention factor is invented. Calories are kcal; protein, total carbohydrate, fat and total sugar are grams. Total carbohydrate includes fiber and is not net carbohydrate. Fiber and sodium are not displayed. Equal portions or explicitly counted items define the stated recipe yield. US/Metric display changes do not change these canonical inputs. Primary-source supplements are retained per ingredient where USDA lacks a field; missing values are never silently changed to zero. One serving is one entire packet including its oil, vegetables and juices; discarding liquid changes actual intake. Check dried-herb and other packaged ingredient labels for gluten or milk additives; tags do not guarantee allergen-safe handling.
View the ingredient calculations · Source 1Why it’s in this collection
- Gluten-Free: Complete ingredient review of Chicken, zucchini & tomato parchment packets: raw boneless skinless chicken breast; raw zucchini with skin; raw tomatoes; olive oil; lemon juice; dried oregano; peeled garlic; fine salt. No wheat, barley or rye ingredient is listed. Oats, when present, must be labeled gluten-free; all packaged ingredients require label checks.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Use gluten-free-labeled oats, baking powder, spices and other packaged ingredients as applicable; avoid gluten cross-contact. This is not a celiac or allergy safety guarantee.
Supporting reference - Dairy-Free: Complete ingredient review of Chicken, zucchini & tomato parchment packets: raw boneless skinless chicken breast; raw zucchini with skin; raw tomatoes; olive oil; lemon juice; dried oregano; peeled garlic; fine salt. No milk, butter, cream, cheese, yogurt, whey or casein is listed. Breadcrumbs, where used, must meet the explicit milk-free label condition.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check packaged products, especially breadcrumbs, for milk-derived additions and cross-contact.
Supporting reference - High Protein: 640 g of the weighed raw edible protein ingredient supplies 36.00 g estimated protein per equal portion using the retained USDA profile; other ingredients are excluded from this conservative anchor. Brand and cooking losses vary. Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
