Parchment Chicken: Effortless & Wholesome

Effortless Oven-Steamed Chicken with Veggies: A Healthy Family Feast

Looking for a fuss-free way to whip up a nutritious and delicious meal that the whole family will love? The parchment paper cooking method, also known as "en papillote," is an absolute game-changer. It's a healthy, speedy, and incredibly easy approach to preparing food, where everything steams to perfection in the oven, locking in all those wonderful flavours and nutrients. Today, we're diving into a fantastic recipe featuring tender chicken, vibrant carrots, and crisp broccoli – a perfectly balanced dish that proves you don't have to sacrifice taste for good health.

This method not only minimises washing up (a huge win in any Kiwi kitchen!) but also ensures your ingredients are cooked gently, resulting in moist chicken and perfectly tender vegetables. It’s ideal for those busy weeknights when you want something wholesome on the table without spending hours in the kitchen. Plus, it’s a fantastic way to introduce more vegetables to picky eaters, as they are steamed with the chicken, absorbing some of its flavour.

What You'll Need:

For the Main Dish:

• 400 grams of chicken fillet (about one breast)
• 2 medium carrots
• 2 generous handfuls of fresh broccoli florets
• Salt, to taste
• Black pepper, freshly ground, to taste
• Olive oil

Essential Equipment:

• Parchment paper (baking paper)

Getting Started: Simple Steps to Deliciousness

The beauty of this recipe lies in its simplicity. Let's break it down:

Step 1: Prep Your Ingredients

First things first, prepare your chicken and vegetables. * Slice the chicken fillet horizontally to create thinner pieces. This helps it cook more evenly and quickly. * Give your vegetables a good wash. * Peel the carrots and then slice them thinly. Aim for consistent thickness so they cook at the same rate as the other ingredients. * Break the broccoli into bite-sized florets.

Step 2: Assemble Your Parchment Parcels

Now for the magic of the parchment paper. * Tear off a large square of parchment paper. You want enough to comfortably enclose all your ingredients and seal them tightly. * Imagine dividing the paper into thirds. On the bottom third, place half of your thinly sliced carrots. * Lightly season the carrots with a pinch of salt and pepper, and then drizzle with a little olive oil. * Next, add half of your prepared chicken fillet on top of the carrots. * Season the chicken generously with salt and pepper, and give it another drizzle of olive oil. * Finally, top the chicken with half of your broccoli florets. Drizzle with a bit more olive oil and season with salt and pepper.

Step 3: Seal the Deal

This is where the steaming magic happens. * Carefully fold the parchment paper over the ingredients, keeping the chicken and vegetables in the centre. * Begin folding the edges of the parchment paper inwards, creating a series of neat triangles all around the parcel. * Continue folding until you have a tightly sealed package. The key here is to make it as airtight as possible to trap all the steam. You don’t want any delicious juices escaping!

Step 4: Bake and Enjoy!

Repeat the assembly and sealing process for the second portion of chicken and remaining vegetables. * Once both parcels are sealed, place them on a baking tray. * Pop them into a preheated oven at 180°C (350°F). * Bake for approximately 25 minutes. The exact time might vary slightly depending on your oven and the thickness of your chicken. * When the time is up, carefully remove the baking tray from the oven. * To serve, carefully open the parchment parcels. Be mindful of the hot steam that will escape! * Plate up your perfectly steamed chicken and vegetables and enjoy this incredibly healthy and flavourful meal.

This method is not only fantastic for a simple weeknight dinner but also makes for an elegant presentation when entertaining. The individual parcels are a lovely touch, and it means everyone gets their own perfectly cooked portion.

Why This Method Rocks:

• Health Benefits: Steaming preserves nutrients better than many other cooking methods. Using minimal oil keeps the fat content down.
• Flavour Infusion: The ingredients cook in their own juices, creating a concentrated and delicious flavour profile.
• Speed and Simplicity: Minimal prep and easy cleanup make this a winner.
• Versatility: You can adapt this recipe with different vegetables or even add a touch of lemon or herbs inside the parcels for extra zing.

So next time you're pondering what to cook, give this oven-steamed chicken with veggies a go. It’s a taste of healthy living, made easy and absolutely delicious.