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Recipe: Chicken supreme en papillote

Dumbbell icon High protein
30 mins

Method

Chicken breast is a classic high-protein choice for people, but as it’s low in fat, it can dry out quickly if not treated with respect.

In this recipe, Jason has used a traditional French method of cooking called en papillote (in a paper bag) that optimises naturally occurring water in the food to self-steam it along with a range of aromatics. Given the ‘bag’ (actually made of greaseproof parchment paper with aluminium foil) is sealed, it keeps all the nutrient value in the dish.

As a side dish, we use Jersey Royal new potatoes  – in season right now – to create a nutritious version of champ, the classic Irish side dish. We do this by oven roasting them in their skins and mashing with spring greens, spring onions, organic butter and a little double cream

Jersey Royals are low in fat, high in vitamin C and with high levels of B vitamins – and as they are grown in seaweed, they also absorb some iron and other minerals. While they don’t contain high amounts of protein, the protein in them is extremely bioavailable meaning its used easily by the body.

  1. Pre-heat your oven to 220C/430F (fan) or 240C/470F (convection)
  2. Take a sheet of parchment paper approximately 30x30cm per chicken portion and place it on a slighter larger piece of aluminium foil, shiny side up
  3. Add the shallots, garlic slices and thyme, folding the sides to form a pouch as per the video
  4. Heat a frying pan until very hot, add a drop of vegetable oil/chicken dripping and seal the chicken breast on all sides allowing a light golden brown colour to form on each side as you turn
  5. Once fully sealed, remove from pan, placing on top of the shallot, garlic and thyme in the foil pouch
  6. Add the splash of wine or chicken stock, followed by the butter, pepper and salt
  7. Then gather the sides up and, while retaining the paper and foil integrity, form a raised and edge folded vertical semi-circle pouch (see video)
  8. Wash the Jersey Royals and place in a bowl with olive oil and salt. Toss to cover and place on a baking tray and add to the oven
  9. Place the chicken on another baking sheet and add to the oven five minutes after the potatoes
  10. Put the kettle on
  11. After ten minutes, quickly blanche the seasonal greens in the boiling water for around 1-2 minutes and leave to one side before finely slicing
  12. After 20 minutes remove the potatoes from the oven, check they are cooked through, then mash with the butter and cream and fold in the spring onions and the greens. Serve onto individual plates
  13. Remove the chicken from the oven and either serve on the plate by the potatoes allowing your guests to enjoy the smells as they open the ‘bag’, or remove from the bag and place on top of the champ, using the juices as a liquor
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Ingredients

150g/5oz skinless/boneless chicken breast per person 50g/1.8oz chicken stock/white wine 2-3 slices of a garlic clove 1 sprig of thyme 2tsp thinly sliced shallots 2tsp olive oil 100g/4oz Jersey Royals/new potatoes 80g/2.8oz seasonal wilted greens half a spring onion thinly sliced 4tsp butter 2tsp double cream
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Nutrition per portion

Serves 1
510 kcals
25g fat
27g carbs
34g protein

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