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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free beer in this dish.

 

If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.
-J.R.R. Tolkein

The refrigerator light goes on...

You normally think of fish in parchment, but the technique works for almost anything. The trick is to have a little bit of liquid to provide the steam, and if you are using meat like this chicken, slice it thinner so that it will cook quickly.

Once you put the pouch in the oven, it takes about 7 minutes for the liquid to heat up and create steam. Fish will cook in the steam in about 13 or so minutes and the thinly sliced chicken in about 18 minutes.

Julienne

To slice food into thin match-stick strips. This can be meat or cheese like ham or Swiss cheese or it can be vegetables like carrots. Food is evenly sliced with a knife or mandoline, then cut into strips.


 

Southwest Chicken in Parchment



Servings = 2 | Serving size =4 ounces chicken with beans and veggies

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Once cooked, the pouch should be opened and the contents allowed to cool before being stored, covered, in the refrigerator. Reheat gently after transferring to a microwave-safe dish. (You can microwave the parchment, but it will get soggy. DO NOT microwave foil.)

8 ounces boneless, skinless, chicken breast
1 15 ounce can no salt added black beans (drained and rinsed)
1 tsp olive oil
2 Tbsp beer or gluten-free beer
1 Tbsp water
1/2 tsp chili powder
1/2 tsp dried oregano
1/4 tsp ground cumin
1/4 tsp salt
fresh ground black pepper (to taste)
2 Tbsp pumpkin seeds (pepitas)
2 Tbsp fresh cilantro leaves
1 tsp unsalted butter
2 medium green onions (sliced crosswise)
1/4 medium green bell pepper (julienned)
1/4 medium red bell pepper (julienned)
2 large pieces of parchment or foil

Preheat the oven to 400F.

Slice the chicken breast into six thin filets.

Place the black beans in a small bowl.

Add the olive oil, beer, water, chili powder, oregano, cumin, salt, pepper, cilantro and pumpkin seeds.

Fold together until well blended.

Fold the parchment (or foil) in half so that it is almost a square (15 inches x 12 inches). Starting at one end of the folded edge cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart.

Place half of the bean mixture on each parchment paper.

Place 1 teaspoon of the butter on top of the bean mixture.

Place half of the chicken filets on top of the beans. Center the filets on one side of the cut heart so that the other side will fold over the top of the filets easily.

Top with the remaining bean mixture.

Sprinkle the onions and peppers over the top of the chicken and beans.

Close the parchment by rolling the edge inward starting at the point of the heart and working around to the base of the heart. The pouch with the chicken inside will be in the shape of a large half circle.

Place the pouches on a cookie sheet and then into the oven. Reduce the heat to 375F and cook for 25 minutes.

Remove each pouch to a plate and let stand 30 seconds before cutting the pouch open. There will be some hot steam that escapes when the parchment is cut (be careful).

Nutrition Facts

Serving size = 4 ounces chicken with beans and veggies

Servings = 2

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Amount Per Serving

Calories 427 Calories from Fat 100
  % Daily Value
Total Fat 11g 18%
    Saturated Fat 3g 15%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 76mg 23%
Sodium 382mg 16%
Total Carbohydrates 43g 15%
    Dietary Fiber 15g 55%
    Sugars 2g  
Protein 40g  
Vitamin A 39% Vitamin C 114%
Calcium 16% Iron 48%
Vitamin K 84 mcg Potassium 1109 mg
Magnesium 199 mg