Easy Parchment-Baked Chicken with Vegetables | Healthy Recipe

Chicken Baked in Parchment

YIELD Makes 4 servings

INGREDIENTS

Parchment paper 4 boneless skinless chicken breast halves (4 ounces each) 1 cup matchstick-size carrot strips 1 cup matchstick-size zucchini strips 1/2 cup snow peas 1/2 cup thinly sliced red bell pepper 2‑1/4 cups low-fat low-sodium chicken broth, divided 2 tablespoons all-purpose flour 2 cloves garlic, minced 1/2 teaspoon dried thyme leaves 1/4 teaspoon salt 1/4 teaspoon ground nutmeg 1/4 teaspoon black pepper 1 package (6 ounces) wheat pilaf mix

PREPARATION:

1. Preheat oven to 375°F. Cut parchment paper into 4 (10-inch) squares. Place 1 chicken breast in center of each piece of parchment; arrange carrots, zucchini, peas and bell pepper around chicken.
2. Combine 1/2 cup chicken broth and flour in small saucepan; stir in garlic, thyme, salt, nutmeg and black pepper. Heat to a boil, stirring constantly, until thickened. Reduce heat to low; simmer 1 minute. Spoon broth mixture evenly over chicken and vegetables.
3. Fold each parchment square in half diagonally, enclosing chicken and vegetables to form a triangle. Fold edges over twice to seal. Place parchment packets on 15X10-inch jelly-roll pan. Bake 25 to 30 minutes or until parchment is browned and puffed.
4. Place remaining 1-3/4 cups chicken broth in medium saucepan. Heat to a boil over medium-high heat. Stir in pilaf mix (discard spice packet). Reduce heat to low and simmer, covered, 15 minutes or until broth is absorbed.
5. Arrange parchment packets on serving plates; open carefully. Serve with pilaf.

This recipe appears in: Chicken NUTRITIONAL INFORMATION: Serving Size: 1 chicken packet with 1/4 pilaf recipe Sodium 788 mg Protein 35 g Fiber 9 g Carbohydrate 40 g Cholesterol 69 mg Saturated Fat .7 g Total Fat 3 g Calories from Fat 7 % Calories 308 DIETARY EXCHANGE: Vegetable 1 Starch 2 Meat 3