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Diabetes Forecast

The Healthy Living Magazine

Steamed Chicken With White Wine and Basil

Per Serving

Steamed Chicken With White Wine and Basil

Makes: 4 servings
Serving Size: 1 packet
Calories 180
Fat 6 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 2 g
Fiber 1 g
Sugars 1 g
Cholesterol 75 mg
Sodium 300 mg
Potassium 235 mg
Protein 28 g
Phosphorus 165 mg
Choices: Lean Meat 4
  • Makes: 4 servings
  • Serving Size: 1 packet
  • Preparation Time: 10 minutes
  • Cooking Time: 20 minutes

Ingredients

Parchment paper
2 whole chicken breasts (tenderloins removed and saved for another use), halved and pounded to 1/2 inch thick (1 to 1 1/4 lbs. total)
1/2 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1 small carrot, peeled and very thinly sliced on a diagonal
8 fresh basil leaves
1 Tbsp. olive oil
1 Tbsp. dry white wine

Directions

  1. Preheat the oven to 450 degrees. Tear four large sheets of parchment paper, about 16 inches long each.
  2. Set the chicken on the parchment paper, slightly off center. Sprinkle with salt and pepper. Layer some carrot slices and basil leaves on each piece of chicken. Drizzle each serving with about 1 tsp. of the olive oil and 1 tsp. of the white wine. Fold the parchment paper over the chicken, and crimp the ends of the parchment paper as tight as you can.
  3. Place the packets on a large baking sheet (use two sheets if needed).
  4. Steam the chicken for about 20 minutes. The chicken will appear to be white, but it will be juicy and fully cooked. The basil will darken in color, but the carrots will be bright orange. Serve the packets on individual plates. Be careful when opening the packets to avoid the hot steam.
 
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