Cooking in parchment paper is automatically heart healthy, as you can cook low-fat chicken with just a nice dribble of olive oil and a splash of wine—and any number of delicious, full-flavored seasonings that boost flavor without a lot of extra calories.
Ingredients
- 2 to 3 (14 ounces) Just Bare Skinless Chicken Breasts
- 1/3 cup finely chopped flat-leaf parsley
- 1 orange, zest removed, juiced
- 2 cloves garlic, finely chopped
- 1 teaspoon coarse salt
- Freshly ground pepper to taste
- 4 cups baby spinach leaves
- 1/4 cup golden raisins
- 1/4 cup toasted pine nuts
Nutrition Facts
Servings 4
| Amount Per Serving | ||
|---|---|---|
| Calories 200 | Calories from Fat 30 | |
| % Daily Value* | ||
| Total Fat 7g | 9% | |
| Saturated Fat 1g | 5% | |
| Total Carbohydrate 12g | 4% | |
| Dietary Fiber 2g | 7% | |
| Total Sugars 7g | ||
| Protein 26g | ||
| Calcium 6% | Iron 14% |
| Vitamin C 43% | Vitamin A 66% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Instructions
- Heat oven to 400°F. Place each chicken fillet between two pieces plastic wrap; lightly pound with rolling pin to 1/2 inch thickness. Cut four pieces of parchment paper, 12×20 inches.
- Mix parsley, orange zest, garlic, salt, and pepper in small bowl. Fold each piece of parchment in half; arrange 1 cup spinach one side of each piece.
- Top spinach with chicken; evenly sprinkle parsley mixture over each piece of chicken. Sprinkle with raisins and pine nuts; drizzle with orange juice. Fold parchment over chicken; pleat edges to tightly seal. Place packets on a baking sheet.
- Bake for 15 minutes, until packets are puffed. Chicken should be cooked through, with no pink inside. Cook to internal temp of 165°F. Transfer packets to plates; cut across the parchment and tear open.
Variations
Nutritional values may change if you choose to substitute another chicken product. If substituting frozen chicken for this recipe, thaw before cooking. If substituting fresh whole boneless skinless chicken breasts, cut the whole breast in half before preparing.
Tips
*If you have two breast fillets in a Just BARE® package, slice each one in half horizontally to make 4 cutlets, rather than pounding them out.