Tomato Feta Chicken for One
Prep Time: 10 min
Cook Time: 25 min
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.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
piece parchment paper
1 tsp (5 mL)
1/4 lb (0.2 kg)
boneless, skinless chicken thighs
2 tbsp (30 mL)
feta cheese, crumbled
black olives, pitted, sliced
2 tbsp (30 mL)
1 tbsp (15 mL)
basil, fresh, minced
1/8 tsp (0.5 mL)
black pepper, freshly ground
basil leaves, (optional garnish)
Preheat oven to 400°F (200°C)
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.
Dice fresh tomato and spread over chicken.
Top with crumbled feta, two sliced olives, sprinkle of red wine, fresh chopped basil and freshly ground black pepper.
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.
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).
Open, remove chicken from paper and transfer to plate. Pour juice over and sprinkle with fresh leaves of basil (optional garnish).