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MISO-GLAZED CHICKEN & SWEET POTATO PACKETS
Cooking chicken or fish with vegetables and seasonings in a sealed parchment paper packet (called en papillote in French) is a practical cooking method that delivers lots of flavor with a minimum of fat. As the ingredients cook together in steam, the flavors mingle to create delicious juices. One of the best things about cooking en papillote is that cleanup is a breeze. In this recipe, chicken and sweet potatoes are enhanced by a gingery-soy sauce glaze and the lean chicken breast stays remarkably moist. Round out this simple, healthy meal with steamed broccoli.
INGREDIENTS
1 tablespoon light miso (see Ingredient Note)
1 tablespoon mirin (see Ingredient Note)
1 ½ teaspoons low-sodium soy sauce
1 teaspoon light brown sugar
1 teaspoon minced fresh ginger
1 large sweet potato (12 ounces), peeled and sliced thin (1/8-to 1/4-inch thick) (see Tip)
2 teaspoons toasted sesame oil
12 ounces boneless skinless chicken breast halves (1 large or 2 small), trimmed
2 scallions, white and green parts separated, chopped
2 teaspoons sesame seeds
Yield: 2 servings.
PREPARATION
1. Preheat oven to 400ºF. Cut two 12x15-inch sheets of parchment paper. Fold the first rectangle in half to make a 7 ½-x12-inch rectangle. Use scissors to cut off the corners to make half-heart shape. Repeat with second sheet of paper.
2. Whisk miso, mirin, sugar, soy sauce, sugar and ginger in a small bowl until smooth. Set aside. Toss sweet potatoes with sesame oil in a medium bowl. If your chicken breast is large, cut it in half on the diagonal.
3. Open parchment paper heart. Arrange sweet potato slices, slightly overlapping, in center of one side of the heart. Set 1 chicken piece on top. Spread half the miso mixture over chicken. Sprinkle with half the scallion whites. Starting at curve of heart, seal packet by crimping the cut edges together in a series of small folds, not more that ½-inch apart. Press firmly on each fold, pressing to seal each end. When you get close to the end, tuck the “tail” under the packet and press to seal. Repeat with remaining ingredients and second sheet of parchment to make 1 more packet.
4. Place packets on a baking sheet and bake 20 minutes, or until packets have puffed, an instant-read thermometer inserted in center of chicken breast registers 160ºF and sweet potatoes are tender. Be careful of steam when you open the packet to check for doneness.
5. Meanwhile, toast sesame seeds in small dry skillet (not nonstick), stirring constantly, over medium heat until light golden, 1 to 2 minutes. Transfer to a bowl and let cool.
6. To serve: Open packets and sprinkle with toasted sesame seeds and scallions greens. You can use scissors to cut the packets open, set the packets on a plates and serve directly from the packets. Alternatively, using a flat wide metal spatula as a guide, slide the contents of the packets onto a plates.
Per serving: Calories: 470. Total fat: 10 grams. Saturated fat: 2 grams. Cholesterol: 100 milligrams. Sodium: 530 milligrams. Carbohydrate: 53 grams: Fiber: 6 grams. Sugars: 15 grams. Protein: 43 grams.
Ingredient Note: Widely used in Japanese cooking, miso is fermented soybean paste that sometimes includes other grains, such as barley or rice. Light and dark (red) varieties are available. Like other fermented foods, it contains probiotics, which promote digestive health. Avoid boiling miso because excessive heat will kill the beneficial organisms. You can generally find miso in the refrigerated section of supermarkets or natural foods stores where the tofu is sold
Ingredient Note: Mirin is a rice wine that is low in alcohol. You can find it in the Asian section of most supermarkets.
Tip: If possible, use a mandoline-style vegetable slicer or food processor fitted with slicing disk to slice the sweet potatoes to ensure an even thickness so they will cook evenly.
Tip: If you don’t have parchment paper, you can substitute aluminum foil. Spray the inside of packet with cooking spray to prevent food from sticking.
Recipe by Patsy Jamieson
