Lemon Garlic Chicken Parchment Packets

11 30 907
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Lemon Garlic Chicken Parchment Packets
Health Highlights
Parchment packets are a quick prep and easy clean-up meal! Throw together different proteins, vegetables, and sauces in a tidy paper package,

Ingredients


1/3 cup Olive Oil, Extra Virgin (extra virgin)
1/4 cup Lemon juice (freshly squeezed)
2 clove(s) Garlic (minced)
1 1/2 tsp Oregano, dried
1 pinch Kosher salt
1 dash Black pepper (freshly ground)
681 gm Chicken thighs, boneless, skinless (or chicken breasts)
4 medium Summer squash (thinly sliced into coins)
1 large shallot(s) Shallots (thinly sliced)
8 cup whole Green olives (pitted; cut in half)
8 tomato Cherry Tomatoes (cut in half)

Instructions


  1. Preheat the oven to 450°F (232°C) with the rack in the middle.
  2. In a large bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, kosher salt, and freshly ground black pepper.
  3. Add the chicken and marinate for 10 minutes and up to 2 hours. (Don’t go too long because the acidic marinade will change the texture of the chicken.)
  4. Grab 4 large sheets of parchment paper, and fold each piece in half. Draw half a heart on each piece of paper so that when you cut them out, you get full hearts.
  5. Open up the parchment pieces and lay them flat. Tile ¼ of the summer squash and/or zucchini on one side of the crease in each heart. Add some shallot rings on top, and sprinkle the veggies with salt and pepper.
  6. Place a chicken thigh on top of the vegetables, and spoon two tablespoons of marinade onto the chicken. Top with ¼ of the olives and cherry tomatoes. Repeat with all 3 packets.
  7. Fold the other half of each parchment heart on top of the chicken and tightly crimp the edges together, starting at the top center of the heart. Make sure each packet is tightly sealed by turning and crimping the edges. At the pointed bottom end of the hearts, twist the paper to seal well.
  8. Place the packets in a single layer on a rimmed baking sheet.
  9. Cook in the oven for 15-20 minutes or until the chicken thighs register an internal cooking temperature of 165°F (74°C). (How do you know the temperature without opening the package? Stab the packet with a meat thermometer! By the way, if you’re cooking chicken breasts, the finished cooking temperature is 150°F (65°C)—and you should start stabbing at the 15-minute mark.)
  10. Use a pair of kitchen shears to cut open the packets as soon as they’re done cooking (but be careful—the escaping steam is hot!).

Notes:

Nutrition Highlights

  • Chicken is an excellent source of lean protein and aids in muscle growth and repair

Nutrition Facts

Per Portion

Calories 907
Calories from fat 659
Calories from saturated fat 103
Total Fat 73 g
Saturated Fat 11.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.5 g
Monounsaturated Fat 50 g
Cholesterol 160 mg
Sodium 5046 mg
Potassium 1300 mg
Total Carbohydrate 28.6 g
Dietary Fiber 14.7 g
Sugars 12.8 g
Protein 41 g

Dietary servings

Per Portion


Fruit 0.1
Meat 1.9
Vegetables 8.6

Energy sources


Pygal9%405.5493276841177111.051835309581873%403.16446423938504279.6372854981907518%333.1961253513311120.77426445045039%73%18%CarbohydratesFatProtein
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