Tomato Feta Chicken for One

Tomato Feta Chicken for One

Here's a quick dinner “for one” that combines the well loved flavours of fresh juicy tomato, feta cheese, black olives, basil and lean chicken. 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.

Ingredients

  • Serves: 1
  • Prep Time:
  • Cook Time:
  • 1 piece parchment paper
  • 1 tsp (5 mL) olive oil
  • 1/4 lb (0.2 kg) boneless, skinless chicken thighs
  • 1 plum tomato
  • 2 tbsp (30 mL) feta cheese, crumbled
  • 2 black olives, pitted, sliced
  • 2 tbsp (30 mL) red wine
  • 1 tbsp (15 mL) basil, fresh, minced
  • 1/8 tsp (0.5 mL) black pepper, freshly ground
  • basil leaves, (optional garnish)

Instructions

  1. Preheat oven to 400°F (200°C)

  2. Cut a large sheet of parchment paper about 15 inches (38 cm) square. 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. Dice fresh tomato and spread over chicken.

  4. Top with crumbled feta, two sliced olives, sprinkle of red wine, fresh chopped basil and freshly ground black pepper.

  5. To seal 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.

  6. 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. Bake approximately 20 minutes or until chicken is thoroughly cooked and reaches an internal temperature of 165°F (74°C).

  7. Open, remove chicken from paper and transfer to plate. Pour juice over and sprinkle with fresh leaves of basil (optional garnish).

Make an extra one for tomorrow's lunch or supper. The packets also freeze well.

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 315 g serving Amount
  • Calories 310
  • Protein 28 g
  • Fat 16 g
  • Saturated Fat 5 g
  • Carbohydrate 7 g
  • Fibre 2 g
  • Sugar 4 g
  • Cholesterol 120 mg
  • Sodium 400 mg
  • Per 315 g serving % Daily Value
  • Potassium 19
  • Calcium 15
  • Iron 15
  • Vitamin A 20
  • Vitamin C 35
  • Vitamin B6 34
  • Vitamin B12 38
  • Folate 19
  • Magnesium 22
  • Zinc 36

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