Quick and Easy Low Calorie Cookbook by Thomas Heather

Author:Thomas, Heather [Thomas, Heather]
Language: eng
Format: epub
ISBN: 9781910496398
Publisher: Pavilion Books Company Limited
Published: 2015-01-04T14:00:00+00:00

OR TRY THIS…

INSTEAD OF REFRIED BEANS, SUBSTITUTE 150G/5½OZ DICED COOKED CHICKEN BREAST (SKIN REMOVED) OR 125G/4½OZ CANNED TUNA CHUNKS IN BRINE OR SPRING WATER (NOT OIL).

FOR A MORE PEPPERY FLAVOUR, USE WATERCRESS OR ROCKET (ARUGULA) INSTEAD OF ICEBERG LETTUCE.

MOZZARELLA CHICKEN PARCELS

This is an easy way to cook chicken, and the sun-dried tomato and mozzarella filling keeps it juicy and succulent. In summer, you can cook the foil parcels over the hot coals on a barbecue. Check that they are thoroughly cooked all the way through before removing them – chicken must always be well cooked.

spray olive oil

2 x 100g/3½oz skinless, boneless chicken breasts

1 sun-dried tomato, drained and thinly sliced

4 fresh basil leaves, torn

50g/1¾oz reduced-fat mozzarella cheese, diced

grated zest and juice of 1 lemon

freshly ground black pepper

1 small yellow (bell) pepper, deseeded and cut into chunks

1 small red onion, cut into wedges

1 courgette (zucchini), cut into chunks

fresh thyme, oregano or rosemary sprigs

Serves 2

Prep: 15 minutes

Cook: 25 minutes

Preheat the oven to 200°C/400°F/Gas mark 6. Lightly spray two large squares of foil with oil.

Make a deep slit in each chicken breast with a sharp knife and open it up to create a pocket. Fill the pocket with the sun-dried tomato, basil and mozzarella. Place a chicken breast on each square of foil.

Sprinkle the lemon zest and juice over the chicken, together with some black pepper.

Draw the foil from the corners up into the centre to completely enclose the chicken and seal the parcels so the chicken is loosely wrapped. Bake in the oven for about 25 minutes, or until the chicken is thoroughly cooked and the mozzarella has melted.

Meanwhile, put the prepared vegetables into an ovenproof dish or roasting tin. Add the herbs and season with pepper. Spray lightly with oil and roast with the chicken for 25 minutes, or until tender and slightly charred.

Per serving

200 kcals

Fat: 5.5g

Fibre: 3g

Low GI

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