We had another of my favorite recipes from our diet, this one from the South Beach Diet book last night, and really, I feel like I need to share. It called Chicken en Papillote or as my husband likes to call it “Chicken in a Bag!” It is low calorie, low carb, and yummy! And cooking it wrapped in the foil with the veggies makes the chicken SO tender and moist. I like to leave out the carrot, and add mushrooms in instead for a change up. For my readers with kids, my kids loved this recipe when we’ve fixed it in the past. Especially if they are present for the “unwrapping” of the meal.
Chicken en Papillote
- 4 boneless, skinless chicken breast halves (about 1 pound)
- 2 scallions, chopped (I just use chopped onion)
- 1 medium carrot, sliced diagonally
- 1 small zucchini, cut lengthwise in half, then crosswise into 1/2 in pieces
- 1 tsp dried tarragon
- 1/2 teaspoon grated orange zest
Heat oven to 400 degrees (425 degrees if foil is used). Cut four 2 foot lengths of parchment paper or foil. Fold each in half to make a 1 foot square. Sprinkle the chicken breasts with salt and pepper. Place a breast slightly below the middle of each square of paper. In a small bowl, combine the scallions, carrot, zucchini, tarragon, and orange zest. Spoon 1/4 of the vegetable mixture over each chicken breast. Fold the parchment or foil over the chicken and crimp the edges together tightly. Bake for 20 minutes on a baking sheet. To serve, cut an X in the top of each packet with scissors and tear to open. Serves 4
Here is a lowdown of the nutritional info for my health conscious readers. Per serving: 144 calories, 27 g protein, 4 g carbohydrates, 2 g fat, 0 g saturated fats, 86 mg sodium, 65 mg cholesterol, 1 g fiber.