Thursday, March 19, 2009

THINK THIN THURSDAY - a healthy baked (or grilled) chicken dinner!

I've been a little negligent with my Think Thin Thursday posts, haven't I? Probably because I haven't been thinking, eating or doing anything else "thin" here lately. I am trying to get back on the ball though and thought I'd share a recipe with you. I haven't tried this yet, but doesn't it look great? This came courtesy of my BHG Healthy Living newsletter yesterday. I plan to make it in the next few days, minus the tomatoes. Hate tomatoes - with a passion. Oh, and since it's off-season, I'll be using frozen corn and herbs from little jars. Okay, one more change - I'll be using boneless, skinless breasts and spreading the cheese mixture on. Sorry, but I cannot (will not) put my fingers underneath chicken skin - I have a ridiculously strong gag reflex and that would do me in. Plus, the calories and fat will be reduced. They did mention that if you prefer to toss them on the grill, simply wrap in foil instead of parchment paper. If anyone else gives this recipe a try (with or without adaptations) please let me know how you like it!

Makes: 6 servings
Prep: 40 minutes
Start to Finish: 1-1/4 hours

1/2 cup (4 oz.) goat cheese
2 tablespoons chopped fresh tarragon
2 teaspoons coarsely chopped fresh thyme leaves
3 tablespoons olive oil
1/2 teaspoon finely grated fresh lemon zest
6 small chicken breast halves with skin (2 lbs.), bone removed
8 ears fresh corn, kernels cut from cob
2 cups (10 oz.) grape tomatoes, halved
2 tablespoons fresh lemon juice
1. Preheat oven to 400 degree F. Stir goat cheese, tarragon, 1 teaspoon thyme, 1 tablespoon oil, and the zest together in a small bowl; salt and pepper to taste.
2. Rinse and pat chicken dry. Starting at one end of chicken, gently work your fingers between skin and meat, without tearing, to form a pocket under skin. Spread one-sixth of cheese mixture under skin of each breast. Press top of skin to distribute cheese mixture evenly.
3. Toss together corn, tomatoes, remaining 1 teaspoon thyme, and 1 tablespoon oil; salt and pepper to taste.
4. Tear six 15- by 15-inch pieces of parchment paper and spoon about 1 cup corn mixture onto top half of each. Top each with a chicken breast, skin side up. Season with salt and pepper and drizzle with remaining 1 tablespoon oil and the juice. Fold bottom half of paper over to meet top edge. Roll and fold the two edges together toward you to seal, then repeat with sides. Using kitchen string, tie entire packet together like a gift.
5. Place packets in a shallow baking pan, with chicken skin side down, and roast in middle of oven, 30 minutes. Remove from oven and let stand 5 minutes. Transfer packets to serving plates and allow guests to untie, being careful to avoid hot steam. Makes 6 servings.

Nutrition Facts
Servings Per Recipe 6 servings Calories 450, Total Fat (g) 25, Saturated Fat (g) 8, Cholesterol (mg) 93, Sodium (mg) 198, Carbohydrate (g) 27, Fiber (g) 4, Protein (g) 34, Percent Daily Values are based on a 2,000 calorie diet



Lisa F. said...

I love tomatoes - but not grape tomatoes. This recipe sounds good but I think I'll use some fat free feta and some canned tomatoes with the boneless skinless chicken breasts. I've never been a huge fan of lemons so I'll skip those.

Susan said...

This recipe sounds delicious!

Karin said...

This recipe sounds fantastic, and the picture looks really yummy. I will have to try this out.

greenize said...

This looks really yummy. Can't wait to try it