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Chicken Baked in Parchment
Browse the recipe Chicken Baked in Parchment
Chicken Baked in Parchment
YIELD Makes 4 servings
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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:
- 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.
- 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.
- 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.
- 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.
- Arrange parchment packets on serving plates; open carefully. Serve with pilaf.
This recipe appears in:
Chicken
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 |