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Wednesday, December 16, 2009

Mediterranean Chicken Packets

This meal had all the flavors we love, so I knew it would be a hit.  As a bonus, it is easy to prepare and bakes up quickly.  Between the capers, olives, and feta, I decided there was enough salt and omitted it from the recipe, along with the oil.
IMG_0004c
Mediterranean Chicken Packets
Source: Slightly adapted from Everyday Food, April 2009
Serves: 4
  • 4 boneless, skinless chicken breast halves (6 to 8 ounces each)
  • Ground pepper
  • 1 can (14.5 ounces) diced tomatoes, drained
  • 4 artichoke hearts (from a 14-ounce can), quartered
  • 12 Kalamata olives, halved and pitted
  • 4 teaspoons capers
  • 1/2 cup crumbled feta (2 ounces)
  • 1/2 teaspoon Italian seasoning

  1. Preheat oven to 375 degrees. Place four 12-inch squares of parchment paper or heavy-duty foil on a work surface. Place a chicken breast on one half of each square, leaving a 2-inch border; season with pepper.
  2. Dividing evenly, top chicken with tomatoes, artichokes, olives, capers, and feta. Sprinkle with Italian seasoning. Fold parchment over ingredients, and crimp edges to seal.
  3. Place packets on a rimmed baking sheet. Bake until chicken is opaque throughout, 20 to 22 minutes.
Nutritional Information, per serving with 1 tablespoon oil per recipe
Calories: 344
Total Fat: 14.1 g (I'm guessing this goes down to around 11g with omission of the oil)
Sat. Fat: 4.3 g
Carbohydrates: 9.3 g
Fiber: 1.8 g
Protein: 44.1 g

2 comments:

Katie said...

Okay - THIS looks freaking amazing. Totally starring.

Jen said...

Great blog. This recipe is exactly what I wanted, all the flavours, so it will be our dinner tonight!!! Thanks.