Ginger-Scallion Chicken Breasts Baked in Parchment
Ginger-Scallion Chicken Breasts Baked in Parchment
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    On paper, poultry recipes sound appetizing, but the results can be dry. Not so here. Tuck ginger and scallions in lean boneless chicken, soak in an Asian marinade, and top with shiitakes in a single-serving parchment envelope. Also try it with Coconut Rice.

    Ingredients

    • 5 ounces dried shiitake mushrooms, (about 1/3 cup; optional)
    • 1 cup boiling water, (if using shiitakes)
    • 1/4 cup soy sauce
    • 1/2 teaspoon Asian sesame oil
    • 1/4 cup rice-wine vinegar
    • 2 teaspoons honey
    • 1 piece (4 inches) peeled fresh ginger, (3 inches finely grated; remainder sliced)
    • 4 scallions, white and pale-green parts only (2 finely chopped; 2 cut into matchsticks, for garnish)
    • 2 whole boneless, skinless chicken breasts, (10 to 12 ounces each)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 554 % Daily Value *
    • Total Fat: 10 g 15.88%
    • Saturated Fat: 2 g 10.81%
    • Trans Fat: 0 g %
    • Cholesterol: 259 mg 86.18%
    • Sodium: 1338 mg 55.74%
    • Calcium: 61 mg 6.09%
    • Potassium: 1417 mg 40.47%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 19.43%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 25 g %
    • Dietary Fiber: 4 g 16.9%
    • Sugar: 10 g
    • Protein: 86 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 2.21%
    • Vitamin C 20.03%
    • Vitamin D 0.89%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables4
    • Exchange - Lean Meat11
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total9 oz-eq

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