Chicken with Mustard & Leeks
A savory mustard coating keeps the chicken moist; threads of carrot and leek add color. Make it a meal: Garlic-Rosemary Mushrooms and roasted red potatoes.
From EatingWell: March/April 1993
Yield: 4 servings
Active Time: 30 minutes
Total Time: 40 minutes
- 4 boneless skinless chicken breasts, (1 pound total), trimmed
- 4 teaspoons coarse-grained mustard
- 2 leeks, trimmed, cleaned and cut into 2 1/2-inch-long julienne strips
- 2 carrots, peeled and cut into 2 1/2-inch-long julienne strips
- 4 teaspoons chopped fresh thyme, or 1 teaspoon dried
- Salt & freshly ground pepper, to taste
- Preheat oven to 400°F. Prepare 4 pieces of parchment paper or foil for papillotes (see Tip).
- Open the papillotes and place a chicken breast in the center on one half of each opened paper heart. Spread mustard evenly over chicken breasts. Distribute leeks, carrots and thyme over the chicken. Season with salt and pepper. Seal the packages and place them on a baking sheet.
- Bake until the packages are puffed, 10 to 12 minutes. (You may want to open one package to check that the chicken is no longer pink inside.) Transfer the packages to individual plates; let each diner open his or her own package.
- To prepare a papillote: Cut a piece of parchment paper or foil about 12 inches by 16 inches. Fold in half an 8-by-12-inch rectangle, then cut into a half-heart shape as you would a Valentine.
Nutrition Per serving:
172 calories; 2 g fat (0 g sat, 0 g mono); 66 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 27 g protein; 2 g fiber; 279 mg sodium; 481 mg potassium.
Nutrition Bonus: Vitamin A (119% daily value), Selenium (30% dv), Vitamin C (17% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 3 very lean meat