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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.
Serves: 1
Prep Time: 10 min
Cook Time: 25 min

Ingredients

1 piece parchment paper
1 tsp olive oil
¼ lb boneless, skinless chicken thighs
1 plum tomato
2 tbsp feta cheese, crumbled
2 black olives, pitted, sliced
2 tbsp red wine
1 tbsp basil, fresh, minced
⅛ tsp black pepper, freshly ground
basil leaves, (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. 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).

Helpful Tip

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
Calories310
Protein28 g
Fat16 g
Saturated Fat5 g
Carbohydrate7 g
Fibre2 g
Sugar4 g
Cholesterol120 mg
Sodium400 mg
Per 315 g serving % Daily Value
Potassium19
Calcium15
Iron15
Vitamin A20
Vitamin C35
Vitamin B634
Vitamin B1238
Folate19
Zinc36