Chicken Baked in Parchment Photo
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

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