The culinary art of steaming foods in parchment paper, en papillote in French parlance, is the ideal cooking method when preparing meals for one. Just toss your ingredients in the packet and revel in the ultra-juicy meat and perfectly tender vegetables. For a ta-da presentation you can enjoy all to yourself, serve this at the table still wrapped in the parchment paper. Consider serving with a side of quinoa or freekeh.
Under wraps
To prepare parchment paper packets:
- Cut your paper into a 15 x 18 in (38 x 46 cm) long piece.
- Fold in half crosswise so that a crease runs down the middle.
- Create a paper heart by drawing a half heart with the centre of the heart on the crease, then cut out the shape.
- Open the heart and layer ingredients on half of the sheet, close to the centre fold. Don’t forget to leave at least a 1 in (2.5 cm) border around the edges to allow for folding.
- Starting at the top of the heart, fold edges of parchment together, sealing edges with tight 1/4 in (0.6 cm) folds.
- Twist end tip of packet to secure ingredients, and tuck it underneath.
Chicken and Veggie Parcel
Ingredients
- 1/2 cup (125 mL) thinly sliced red onion
- 1 small red bell pepper, sliced
- 1/2 small zucchini, sliced into 1/4 in (0.6 cm) rounds
- 1 garlic clove, sliced
- 2 tsp (10 mL) extra-virgin olive oil or camelina oil
- 1 tsp (5 mL) zaíatar seasoning, divided (alternatively, Italian seasoning)
- 4 to 6 oz (112 to 170 g) boneless, skinless chicken thigh (alternatively, chicken breast)
- Salt and pepper, to taste
- 1/2 lemon, thinly sliced
Nutrition
Per serving:
- calories233
- protein30g
- fat6g
- saturated fat1g
- trans fat0g
- carbohydrates18g
- sugars7g
- fibre6g
- sodium552mg
Directions
01
Adjust oven rack to middle position and preheat oven to 375 F (190 C).
02
Toss onion, bell pepper, zucchini, garlic, oil, 1/2 tsp (2 mL) zau2019atar and a couple pinches of salt. Place vegetable mixture on parchment paper and top with chicken. Season chicken with salt and pepper and then top with lemon slices and remaining zau2019atar. Fold parchment paper over contents and seal shut.
03
Cook on rimmed baking sheet for 25 minutes and let rest for 5 minutes before opening.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Ancho Tomato Baked Feta
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
Sweet Potato Black Bean Dip with Pickled Jalapenos
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Grilled Chili Tofu Steaks with Quinoa
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.
GF Almond Tahini Ice Cream Cookie Cake
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.