2 carrots, thinly sliced diagonally
4 small (about 150g each) chicken breast fillets
60g butter, chopped
1/3 cup dry white wine
4 small fresh tarragon sprigs
Steamed green beans, to serve
Baby rocket, to serve
Steamed chat potatoes, halved, to serve
You'll need four x 22cm pieces of baking paper
Step 1Preheat oven to 200C/180C fan-forced.
Step 2Place 1 piece baking paper on a flat surface. Place 1/4 of the carrot in centre. Top with 1 chicken breast fillet and 1/4 of the butter, wine and tarragon. Season with salt and pepper. Bring 2 sides of the paper up to the centre and fold to seal. Roll up the ends to enclose. Place on a baking tray. Repeat with remaining baking paper, carrot, chicken, butter, wine and tarragon.
Step 3Bake for 20 minutes or until chicken is cooked through. Carefully open parcels, allowing steam to escape. Toss beans through rocket. Serve chicken with potatoes and rocket mixture.
- High fibre
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Lower gi
1) Replace butter, wine and tarragon with shao hsing (Chinese cooking wine), soy, coriander and a few drops sesame oil for an Asian flavour.
2) Go Mediterranean with olive oil, lemon juice and oregano.
- Author: Amira Georgy
- Image credit: Andrew Young
- Publication: Super Food Ideas