Diabetes Forecast

The Healthy Living Magazine

Steamed Chicken With Sun-Dried Tomatoes

Per Serving

Steamed Chicken With Sun-Dried Tomatoes

Makes: 4
Serving Size: 1 packet
Calories 195
Fat 7 g
Saturated Fat 1.3 g
Carbohydrate 8 g
Fiber 2 g
Sugars 3 g
Cholesterol 65 mg
Sodium 340 mg
Potassium 520 mg
Protein 26 g
Phosphorus 180 mg
Choices: Vegetable 1, Lean Meat 3, Fat 0.5
  • Makes: 4
  • Serving Size: 1 packet
  • Preparation Time: 30 minutes
  • Cooking Time: 20 minute


Parchment paper or aluminum foil
1/2 cup peeled, grated carrots
1/2 cup unpeeled, grated zucchini
1/2 cup unpeeled, grated yellow squash
1/2 cup thinly sliced sweet onion or red onion
1 Tbsp. minced fresh thyme
1/2 tsp. kosher salt, divided
1/2 tsp. ground black pepper, divided
4 boneless, skinless chicken cutlets
(4 oz. each, about 1/2 inch thick)
12 oil-packed sun-dried tomatoes, drained,
lightly patted dry
2 tsp. balsamic vinegar (the thicker the better)
2 tsp. olive oil


Parchment Paper Packets (En Papillote)

  1. Preheat the oven to 450 degrees. Tear or cut the parchment paper into four 12- to 14-inch squares.
  2. In a medium bowl, mix the carrots, zucchini, yellow squash, onion, thyme, 1/4 tsp. of the salt, and 1/4 tsp. of the black pepper. Divide the vegetables equally among the parchment squares.
  3. Lay the chicken cutlets over the vegetables. Sprinkle the chicken with the remaining salt and black pepper. Place three sun-dried tomatoes on each piece of chicken. Drizzle each serving with the balsamic vinegar and oil. Pull one side of a parchment square over the chicken and veggies, and seal the parchment with narrow double folds. Place the parchment packages on a baking sheet.
  4. Bake the chicken for about 20 minutes or until cooked through. The packets may puff up slightly while cooking. Place the packets on individual dinner plates, and ask diners to carefully open their packets—hot steam will be released.

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