Wrap chicken breasts and finely sliced vegetables in their own little packages to steam to perfection.

Serves: 4 adults
Preparation time: 15 mins
Cooking time: 40 mins

Ingredients:

  • 4 skinless, boneless uncooked chicken breasts
  • 4 spring onions trimmed and sliced
  • 1 carrot cut into matchstick strips
  • 1 courgette cut into matchstick strips
  • 1 tsp Chinese five spice powder
  • 1 tsp ground ginger
  • 2 tsp reduced salt soy sauce
  • 1 pinch ground black pepper

What to do:

  1. Cut 4 pieces of greaseproof paper or baking parchment, each measuring approximately 30 cm square.
  2. Put each chicken breast onto a separate square of greaseproof paper.
  3. Mix the vegetables together and place an equal amount on top of each piece of chicken. Sprinkle with five spice powder (if using), the ginger, soy sauce and black pepper.
  4. Fold up the paper to wrap up the chicken completely.
  5. Put the parcels into a steamer (see tip). Cover and steam for 35-40 minutes.
  6. Check that the chicken is properly cooked. Unwrap one parcel and insert a sharp knife into the thickest part. The juices should run clear with no traces of pink.
  7. Serve the chicken in the parcels, along with vegetables and noodles, rice or potatoes.

Tip 1: You don’t need a fancy steamer to make this recipe. A fold-out steamer tray or a colander that fits inside a saucepan will do nicely.

Tip 2: It’s important when steaming to make sure that the water never boils dry. Check from time to time and top up with extra boiling water if needed.

Nutritional information:

  • Per adult portion (i.e. 1/4 recipe)
  • 660kJ / 158 kcals
  • 29g protein
  • 3g fat, of which 1g saturates
  • 4g carbohydrate, of which 3g sugars
  • 1g dietary fibre
  • 79mg sodium
  • 0.2g salt

Notes: This recipe has been taken from the Change4Life ‘Supermeals for under a fiver’ cookbook

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