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Old World Chicken and Vegetables
Learn new and exciting ways to cook chicken that will surprise and delight your friends and family by following our chicken recipes.
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
