In my “Healthy Cooking” classes, I teach a classic French recipe, “Poisson en Papillote”, fish cooked in paper. Using a minimum number of fresh ingredients, and very little if any fat, this method results in a wonderfully clean tasting entrée, full of its natural nutrients…with no pan to wash.
This technique is also perfect for when you have left over chicken breasts and you’re pressed for time.
Steamed Chicken with Sun-Dried Tomatoes
Parchment paper or aluminum foil
1/2C peeled, grated carrots
1/2C unpeeled, grated zucchini
1/2C unpeeled, grated yellow squash
1/2C thinly sliced sweet onion or red onion
1T minced fresh thyme
1/2t kosher salt, divided
1/2t ground black pepper, divided
4 boneless, skinless chicken breasts, pounded thin 1/2″ thick
12 oil-packed sub-dried tomatoes, drained, lightly patted dry
2t balsamic vinegar – the thicker the better
2t olive oil
In a medium bowl, mix the carrots, zukes, squash, onion, thyme, 1/4t of the salt and 1/4t of the pepper. Toss, then divide equally among the parchment squares.
Lay the chicken over the vegetables. Sprinkle the chicken with the remaining salt and pepper. Place 3 of the sun-dried tomatoes on each piece of chicken. Drizzle each serving with the balsamic vinegar and oil.
Pull one side of the paper over the chicken and veggies, and seal the paper with narrow double folds. Place the packets on a baking sheet. Bake for about 20 minutes or until cooked through. The packets may puff up slightly from the steam while cooking…this is a good thing. Place the packets on individual plates and instruct your guests to open the packets carefully as the steam will escape.
Calories: 195, Satfat: 1.3g, Carbs: 8g, Fiber: 2g, Sugar: 3g, Protein: 26g
Recipe, photograph, courtesy diabetes.org
Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All Rights Reserved, 2013.