This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free beer in this dish.
“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”
You normally think of fish in parchment, but the technique works for almost anything. The trick is to have a little bit of liquid to provide the steam, and if you are using meat like this chicken, slice it thinner so that it will cook quickly.
Once you put the pouch in the oven, it takes about 7 minutes for the liquid to heat up and create steam. Fish will cook in the steam in about 13 or so minutes and the thinly sliced chicken in about 18 minutes.
Servings: 2 | Serving size: 4 ounces chicken with beans and veggies
Cooking Time: 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Once cooked, the pouch should be opened and the contents allowed to cool before being stored, covered, in the refrigerator. Reheat gently after transferring to a microwave-safe dish. (You can microwave the parchment, but it will get soggy. DO NOT microwave foil.)
|8 ounces||boneless, skinless, chicken breast|
|1 15 ounce can||no salt added black beans (drained and rinsed)|
|1 tsp||olive oil|
|2 Tbsp||beer or gluten-free beer|
|1/2 tsp||chili powder|
|1/2 tsp||dried oregano|
|1/4 tsp||ground cumin|
|fresh ground black pepper (to taste)|
|2 Tbsp||pumpkin seeds (pepitas)|
|2 Tbsp||fresh cilantro leaves|
|1 tsp||unsalted butter|
|2 medium||green onions (sliced crosswise)|
|1/4 medium||green bell pepper (julienned)|
|1/4 medium||red bell pepper (julienned)|
|2 large||pieces of parchment or foil|
Preheat the oven to 400°F.
Slice the chicken breast into six thin filets.
Place the black beans in a small bowl.
Add the olive oil, beer, water, chili powder, oregano, cumin, salt, pepper, cilantro and pumpkin seeds.
Fold together until well blended.
Fold the parchment (or foil) in half so that it is almost a square (15 inches x 12 inches). Starting at one end of the folded edge cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart.
Place half of the bean mixture on each parchment paper.
Place 1 teaspoon of the butter on top of the bean mixture.
Place half of the chicken filets on top of the beans. Center the filets on one side of the cut heart so that the other side will fold over the top of the filets easily.
Top with the remaining bean mixture.
Sprinkle the onions and peppers over the top of the chicken and beans.
Close the parchment by rolling the edge inward starting at the point of the heart and working around to the base of the heart. The pouch with the chicken inside will be in the shape of a large half circle.
Place the pouches on a cookie sheet and then into the oven. Reduce the heat to 375°F and cook for 25 minutes.
Remove each pouch to a plate and let stand 30 seconds before cutting the pouch open. There will be some hot steam that escapes when the parchment is cut (be careful).
Serving size: 4 ounces chicken with beans and veggies
|Calories 427||Calories from Fat 100|
|% Daily Value|
|Total Fat 11g||18%|
|Saturated Fat 3g||15%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 43g||15%|
|Dietary Fiber 15g||55%|
|Vitamin A 39%||Vitamin C 114%|
|Calcium 16%||Iron 48%|
|Vitamin K 84 mcg||Potassium 1109 mg|
|Magnesium 199 mg|