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Parchment-baked Chicken with Arugula, Sage, and Rosemary

Baking the chicken in parchment paper along with the arugula, tomatoes, rosemary and sage, creates a juicy and flavorful dinner that is sure to impress.

Health MARCH 2005

  • Yield: 4 servings (serving size: 1 parchment packet)
  • Cook time: 20 Minutes
  • Prep time: 20 Minutes

Ingredients

  • 4 (12- x 8-inch) sheets parchment paper
  • cooking spray
  • 2 cups arugula leaves, torn
  • 4 4- ounce skinless, boneless chicken-breast halves
  • 2 teaspoon chopped fresh sage
  • 2 teaspoons chopped fresh rosemary
  • 1 cup chopped plum tomatoes
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 4 teaspoons olive oil
  • 4 teaspoon sliced pitted kalamata olives (optional)

Preparation

1. Preheat oven to 450°. Follow directions for heart-shaped parchment package at lower left.

2. Unfold parchment heart, and coat lightly with cooking spray, leaving a 2-inch border ungreased at edge.

3. Place 1/2 cup arugula on one side of parchment-paper heart so that it touches fold, but not ungreased border. Place a chicken breast over arugula; sprinkle with 1/2 teaspoon sage and 1/2 teaspoon rosemary. Top with 1/4 cup tomato. Sprinkle with one-fourth of salt and black pepper, drizzle with 1 teaspoon olive oil, and top with 1 teaspoon olives, if desired.

4. Fold paper; seal edges with narrow folds. Repeat with the remaining parchment paper, chicken, and other ingredients.

5. Place packets on baking sheets. Bake at 450° for 20 minutes or until puffy and lightly browned. To serve, open packets and transfer arugula and chicken breast to plates; pour juices over top. Or serve right in packets; carefully transfer to plates and pierce each to allow steam to escape.

Nutritional Information

Amount per serving
  • Calories: 190
  • Fat: 8g
  • Saturated fat: 2g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1g
  • Protein: 27g
  • Carbohydrate: 2g
  • Fiber: 1g
  • Cholesterol: 73mg
  • Iron: 1mg
  • Sodium: 208mg
  • Calcium: 33mg
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