Cooking in paper keep the juices and flavour in. You can transfer this impressive meal to plates, or serve straight from the parcels for ease.
Ingredients
- 1 tablespoon olive oil
- 4 (150g each) chicken thigh fillets, trimmed
- 400g can cannellini beans, drained, rinsed
- 1/2 small red onion, finely chopped
- 2 garlic cloves, thinly sliced
- 1 tablespoon finely chopped fresh oregano leaves
- 1/4 cup chopped fresh flat-leaf parsley leaves
- 1/4 cup chopped fresh basil leaves
- 2 tablespoons white wine vinegar
- 40g butter, melted
Equipment
- You'll need four 30cm x 30cm pieces baking paper.
Method
- Step 1Preheat oven to 200°C/180°C fan-forced. Heat oil in a frying pan over medium-high heat. Cook chicken for 1 minute each side or until golden.
- Step 2Combine beans, onion, garlic, oregano, parsley, basil, vinegar and half the butter in a bowl. Place one-quarter bean mixture, in a small mound, in centre of 1 piece baking paper. Top with 1 chicken thigh. Drizzle with one-quarter remaining butter.
- Step 3Bring 2 sides baking paper up to the centre. Fold to seal. Roll up ends to enclose filling. Tuck under to secure. Place parcel on a baking tray. Repeat with remaining baking paper, bean mixture, chicken and butter.
- Step 4Bake for 20 to 22 minutes or until just cooked through. Serve.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1444 kj
Energy
20g
Fat Total
8g
Saturated Fat
4g
Fibre
32g
Protein
141mg
Cholesterol
162.66mg
Sodium
1g
Carbs (sugar)
7g
Carbs (total)
All nutrition values are per serve
Notes
Super saver: By using thigh fillets instead of breast, we’ve saved you around $2.27 in total.
- Author: Cathie Lonnie
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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