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Asparagus Chèvre Chicken for One

Here's a quick dinner “for one” that combines lemon, fresh thyme, spring asparagus and creamy goat cheese with lean chicken. The packets are steamed to create a melt-in-your-mouth meal. Cooking in parchment paper is a French technique known as "en papillote." (pah-pee-YOHT). It is a simple, healthy cooking method and fairly fool-proof.
Serves: 1
Prep Time: 10 min
Cook Time: 25 min

Ingredients

1 piece parchment paper
1 tsp olive oil
½ lb boneless, skinless chicken breasts
½ cup leeks, sliced
¼ red pepper, sliced
2 mushrooms, sliced
2 stalks asparagus, cut into bite-size pieces
2 tbsp goat cheese, soft, 21% MF, crumbled
½ tsp thyme, fresh
½ tsp lemon zest
1 tbsp lemon juice, fresh
1 tbsp chives, sliced (optional garnish)

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Preheat oven to 400°F (200°C).

  2. Cut a large sheet of parchment paper about 15 inches (38 cm) square. Alternately, fold square in half and cut into a large heart shape approximately the same size. Coat one side of parchment with olive oil out to the edges. Alternately, spray one side with non-stick vegetable cooking spray. Work on a flat surface having the oiled side up and place the piece of chicken in the centre.

  3. Prepare vegetables by slicing the white of the leek and a bit of green. Sprinkle sliced leek over chicken. Follow by topping with the sliced red pepper and mushrooms. Cut asparagus into bite-size pieces. Spread over chicken.

  4. Top with crumbled goat cheese and minced fresh thyme leaves.

  5. Sprinkle fresh lemon zest (peel) and lemon juice over.

  6. To seal up the package draw the two opposite ends together. Fold to create a 1 inch (2.5 cm) seam. Roll down tightly to create a seal. Seal other ends. Seal package tightly to prevent steam escaping during cooking.

  7. Heat a skillet over medium-high heat. Place package in pan and heat for 5 minutes until the liquid inside each packet starts to bubble. Transfer the pan to the oven. Cook for approximately 20 minutes or until chicken is thoroughly cooked and reaches an internal temperature of 165°F (74°C). The parchment parcel should puff and brown slightly.

  8. Open, remove chicken from paper and transfer to plate. Pour juice over and sprinkle with fresh-snipped chives (optional garnish).

Helpful Tip

Switch up the vegetables to suit what is in season. Be sure to cut them into similar size pieces so they cook evenly.

Parchment paper is treated with acid and silicon to prevent burning in the oven.

Bone-in chicken pieces are delicious en papillote, but will take longer to cook.

Nutrition Info

Per 385 g serving Amount
Calories370
Protein52 g
Fat12 g
Saturated Fat5 g
Carbohydrate13 g
Fibre3 g
Sugar5 g
Cholesterol125 mg
Sodium190 mg
Per 385 g serving % Daily Value
Potassium28
Calcium8
Iron20
Vitamin A10
Vitamin C130
Vitamin B679
Vitamin B1242
Folate32
Zinc28