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Chicken Baked in Parchment
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Publications International, Ltd., the Editors of. "Chicken Baked in Parchment." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/chicken-baked-in-parchment-recipe.htm> 22 November 2008.
Chicken Baked in Parchment
Yield: Makes 4 servings
Ingredients:
Parchment paper
4
boneless skinless chicken breast halves (4 ounces each)
1
cup matchstick-size carrot strips
1
cup matchstick-size zucchini strips
1/2
cup snow peas
1/2
cup thinly sliced red bell pepper
2-1/4
cups low-fat low-sodium chicken broth, divided
2
tablespoons all-purpose flour
2
cloves garlic, minced
1/2
teaspoon dried thyme leaves
1/4
teaspoon salt
1/4
teaspoon ground nutmeg
1/4
teaspoon black pepper
1
package (6 ounces) wheat pilaf mix
Preparation:
1.
Preheat oven to 375°F. Cut parchment paper into 4 (10-inch) squares. Place 1 chicken breast in center of each piece of parchment; arrange carrots, zucchini, peas and bell pepper around chicken.
2.
Combine 1/2 cup chicken broth and flour in small saucepan; stir in garlic, thyme, salt, nutmeg and black pepper. Heat to a boil, stirring constantly, until thickened. Reduce heat to low; simmer 1 minute. Spoon broth mixture evenly over chicken and vegetables.
3.
Fold each parchment square in half diagonally, enclosing chicken and vegetables to form a triangle. Fold edges over twice to seal. Place parchment packets on 15X10-inch jelly-roll pan. Bake 25 to 30 minutes or until parchment is browned and puffed.
4.
Place remaining 1-3/4 cups chicken broth in medium saucepan. Heat to a boil over medium-high heat. Stir in pilaf mix (discard spice packet). Reduce heat to low and simmer, covered, 15 minutes or until broth is absorbed.
5.
Arrange parchment packets on serving plates; open carefully. Serve with pilaf.
Nutritional Information:
| Serving Size: 1 chicken packet with 1/4 pilaf recipe | |
| Sodium | 788 mg |
| Protein | 35 g |
| Fiber | 9 g |
| Carbohydrate | 40 g |
| Cholesterol | 69 mg |
| Saturated Fat | .7 g |
| Total Fat | 3 g |
| Calories from Fat | 7 % |
| Calories | 308 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 2 |
| Meat | 3 |
This recipe appears in: Chicken
