About this recipe:This colourful dish shows how easy it can be to make a healthy chicken dish without sacrificing any flavour – or slaving over a hot stove.
4 skinless, boneless chicken breasts, 675g (1½ lb) in total
115g (4oz) mushrooms, sliced
2 carrots, cut into 4cm (1½in) matchsticks
2 courgettes, cut into 4cm (1½in) matchsticks
2 tbsp olive oil
1 tbsp chopped basil
2 tbsp lemon juice
pepper to taste
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Method Prep:15min › Cook:30min › Ready in:45min
Preheat the oven to 190°C (375°F, gas mark 5). Cut out 4 sheets of foil about 30cm (12in) square. Place a chicken breast in the centre of each sheet and arrange one-quarter of the vegetables on top.
In a small bowl, whisk together the oil, basil, lemon juice and pepper to taste. Spoon this seasoning mixture evenly over the chicken and vegetables.
Fold two opposite sides of the foil sheet over the chicken and vegetables, then fold the other sides over and tuck the ends under.
Place the parcels on a baking tray and bake for about 30 minutes. Unwrap and transfer the chicken and vegetables to plates, with all the juices in the parcels.
Some more ideas
*Substitute skinless, boneless turkey breast for the chicken. *Cut matchstick pieces of fennel and use in place of either the carrots or courgettes. *Use yellow courgettes rather than green ones.
*The vegetables add heart-healthy betacarotene and vitamins A and C; and the mushrooms provide glutamic acid, which is believed to boost the immune system. *When you bake poultry with herbs and vegetables in a sealed foil or paper parcel (en papillote), it cooks in its own juices, thus creating exquisite flavours with little fat or sodium needed.