Can you believe I’ve only started using “the oven” for about 4 years now? The kitchen that I grew up in the Philippines doesn’t have any “ovens” or “dishwashers”. That’s right, we clean all our dishes by hand, and our gas stove has been serving us at least 3 times a day; no wonder us Filipinos love fried food. Thanks to the internet, cooking shows and Betty crocker’s brownie mixes, I have learned (and still learning!) how to use the oven. Take my BBQ chicken empanadas as an example. These pocketful of goodness are usually deep fried in the Philippines, but I made them using the oven and have managed to cut down slightly on fat content because of waaay less oil used for deep-frying. One thing I have also learned is the parchment paper trick called “En Papillote” – a french term which means “in parchment.” This basically means the food is sealed up in a folded pouch to steam in their own flavorful liquids.
This recipe for Lemon Chili Chicken in parchment paper is cooked using that said method. Not to sound like an enthusiastic infomercial salesperson but – this recipe is so easy and quick to make, PLUS IT ONLY HAS LESS THAN 400 CALORIES!! It definitely has that summery taste from the fresh lemons steamed with the chicken, and a little spicy kick from red pepper flakes sprinkled on top. I hope you will love this recipe as much as I did!
- 4 6oz boneless, skinless chicken breasts or thighs
- 4 green onions, thinly sliced, plus more for serving
- 1 lemon, thinly sliced
- 1/4 teaspoon red chili flakes, (or more depending on how spicy you want)
- 1 tbsp Dijom nustard
- Salt and pepper
- 2 tbsp olive oil
- 1 lb asparagus
- 4 cups of cooked brown rice (optional)
- 1.Preheat oven to 425 degrees F. Cut off 4 12-inches square of parchment paper.
- 2. Divide the lemons and green onions among the parchment papers. Brush chicken with Dijon mustard and season with salt and pepper. Lastly, sprinkle some red chili flakes on the chicken, then place on top of the lemons and green onions.
- 3. Drizzle chicken with about 1 tbsp of olive oil. Bring parchment ends together and twist to seal. Place on the baking sheet and roast until chicken is cooked through, about 15 minutes.
- 4. Meanwhile, toss the asparagus with remaining oil and season with salt and pepper. Place on a rimmed baking sheet and roast (on the rack below chicken) until golden brown and tender, about 10 minutes.
- 5. After roasting the chicken, remove from the oven and carefully open the packets (hot steam will escape). Serve chicken with the roasted asparagus. You may also serve these with brown rice. Top with more green onions if desired.
- Less than 400 calories per serving.