Foil-Baked Chicken with Courgette, Artichokes, Sun-Dried Tomatoes and Pine Nuts
Tender chicken breasts, wrapped in foil parcels with courgette, marinated artichokes, sun-dried tomatoes and toasted pine nuts: this oven bake brings together Mediterranean flavours in the easiest possible way. A brush of mustard maple syrup gives the chicken a lovely, subtly sweet note. On the side, roast Hokkaido squash wedges with pumpkin seeds come out of the same oven, so you're left with barely any washing-up at the end.
Ingredients
- 4 chicken breast fillets
- 250 g courgette
- 8 marinated artichoke hearts, tinned or from a jar
- 80 g sun-dried tomatoes, not packed in oil
- salt
- pepper
- olive oil
- 250 ml white wine or chicken stock
- 1 small handful pine nuts
- 2 tsp mustard maple syrup, or mix 1 tsp Dijon mustard with 1 tsp maple syrup
- 1 Hokkaido squash, small; also sold as red kuri squash
- 1 handful pumpkin seeds
- olive oil, for the squash wedges
- salt, for the squash wedges
- pepper, for the squash wedges
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 430 kcal | 1,720 kcal |
| Carbohydrates | 18 g | 72 g |
| Protein | 48 g | 192 g |
| Fat | 16 g | 64 g |
| Fibre | 5 g | 20 g |
| of which sugar | 8 g | 32 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 200C (fan 180C).
- Wash the courgette and shave it into thin ribbons with a vegetable peeler. Drain the artichoke hearts and quarter them. Finely chop the sun-dried tomatoes.
- Toast the pine nuts in a dry pan over medium heat until golden and fragrant. Set aside.
- Lay out four large sheets of foil. Fold up the edges of each to stop liquid leaking out later. Drizzle a little olive oil into the centre of each sheet.
- Divide the courgette ribbons evenly between the four parcels, arranging them as a bed for the fillets.
- Rinse the chicken breasts, pat them dry and place them on the courgette. Brush each fillet with mustard maple syrup and season with salt and pepper.
- Scatter the sun-dried tomatoes, toasted pine nuts and artichokes over and around the fillets. Season again with a little more salt and pepper if you like.
- Pour the white wine or chicken stock evenly over the four parcels, then seal the foil tightly.
- Sit the parcels side by side in a large baking dish and cook in the preheated oven for about 30 minutes.
- Meanwhile, wash the squash, halve it, scoop out the seeds and cut into wedges. Spread out on a lined baking tray, drizzle with olive oil and scatter over the salt, pepper and pumpkin seeds.
- Put the squash wedges in the oven and roast alongside the chicken for about 20 minutes. Serve everything together.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 430 kcal |
|---|---|
| Carbohydrates | 18 g |
| Protein | 48 g |
| Fat | 16 g |
| Fibre | 5 g |
| of which sugar | 8 g |
Frequently asked questions
Can I swap out the white wine?
Yes, chicken stock works just as well and is listed in the recipe as an alternative.
Do I need to peel the Hokkaido squash?
No, the skin of Hokkaido (red kuri) squash is edible and turns pleasantly soft as it roasts.
How do I know when the chicken is cooked through?
The meat should be cooked through after 30 minutes at 200C. To be sure, use a meat thermometer: the centre should reach 75C.
Is this recipe gluten-free?
Yes, all the ingredients are naturally gluten-free, as long as you use a gluten-free stock.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.