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Chicken Baked in Parchment


Chicken Baked in Parchment

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

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