Saturday, May 10, 2008

Chicken & Vegetables en Papillote

1 Cup fresh Snow Peas, trimmed
1 Red Bell Pepper, seeded & diced
2 Shallots, minced
1/4 cup reduced-sodium Chicken Broth
4 (1/4 pound) skinless boneless Chicken Breasts
1/2 Teaspoon Sea Salt
1/4 Teaspoon freshly ground Black Pepper
1 Tablespoon chopped  fresh Parsley

The french cooking technique en papillote refers to food baked in a wrapping.  I use this low-fat, high moisture method to wrap skinless, boneless chicken breasts, shallots, red bell pepper, and snow peas in heavy-duty foil (or parchment paper).  For extra flavor, add fresh thyme to each package.  

Preheat the oven to 450 degrees.  Spray a large nonstick skillet with cooking spray, over medium heat.  Add the snow peas, bell pepper, shallots and broth; cook, stirring constantly, until the vegetables just begin to soften, 2-3 minutes.

Place 4 (12-inch) squares of heavy duty foil or parchment paper on counter.  Place a chicken breast in the center of each square and sprinkle with salt and pepper.  Top with vege mixture, drizzling any pan juices over the the vegetables, and sprinkle with parsley.  Make a packet by bringing the sides of the foil up to meet in the center and folding the edges of the ends together.  Allow room for the packets to expand, crimp edges.

Bake the packets until the chicken is cooked through, about 18 minutes.  Open the packets carefully, steam will escape.

145 Calories, 3 grams Fat, 24 grams Protein, 1 gram Fiber.  3 WW points

*These are great to make on Sunday - during the workweek your protein and carb meal is already prepared for a quick lunch, just reheat!

*I also make this with chicken/broccoli and Soy Vay Marinade.  I skip cooking the veges first, adding everything together and cooking on a cookie sheet for 45 minutes on 350.  Tastes just like chinese take-out minus the fat!  Great served over brown rice.

1 comment:

Joelle said...

You know.... I am NOT fish eater.I do Love lobster, crab & shrimp but never really got into FISH??? Im not a meateater also. I do not know if you remember but I didn't eat meat for my last pregnancy (THANKS PETA Friends! haha) but seriously... im just not a big meat & fish eater... I like some great steaks or burgers once in awhile but not a big eater of it. SOOOO needing protein, what DO YOU recommend? IS FISH the best way to go? I have to start somewhere... what do you recommend? no fishy fish for me. Im sure you got fabulous tips... Do I need some great wine to get me in the mood??? ; )
talk soon ~
Joelle XO