Steamed Chicken With Sun-Dried Tomatoes
Per ServingSteamed 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
Ingredients
| 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 |
Directions
Parchment Paper Packets (En Papillote)
- Preheat the oven to 450 degrees. Tear or cut the parchment paper into four 12- to 14-inch squares.
- 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.
- 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.
- 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.
