Oven-Steamed Chicken and Leeks

Steaming food in packets shortens the cooking time, keeps the ingredients moist and flavorful, and helps maintain the nutrient content of the food. It's convenient to make these packets ahead of time to pop in the oven for an easy, healthy dinner.

2 boneless, skinless chicken breast halves (8 ounces each)
4 teaspoons coarse Dijon mustard
4 cloves garlic, minced
2 leeks (white part only), cut into matchstick-size pieces
2 medium carrots, cut into matchstick-size pieces
Fresh thyme
Freshly ground black pepper

Preheat the oven to 400°F.

Slice the chicken breast in half lengthwise to make 4 equal portions. Place one piece of chicken in the center of a 1-foot length of aluminum foil. Top with 1 teaspoon of the mustard and one-quarter of the leeks and carrots. Sprinkle with thyme and pepper. Purse the foil into a packet and crimp the edges to seal. Repeat with the remaining ingredients.

Arrange the packets on a baking sheet and bake for 12 minutes, or until a thermometer inserted in the thickest portion registers 165°F.

4 Servings

Nutrition information per serving:
Calories: 205
Fat: 4g (17% calories from fat)
Protein: 33g (69% calories from protein)
Carbohydrates (net): 6g (14% calories from carbohydrates)