Chicken and Tomato Packages with Quinoa

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course: Dinner
Cuisine: Low-FODMAP
Keyword: Gluten-free, Low-FODMAP
4
Chicken in tomato garlic sauce
Cooking chicken in packages will guarantee you have moist chicken every time. Note that you'll be using the leftovers for tomorrow's lunch.

Equipment

  • 1 rimmed baking sheet
  • Parchment paper
  • 1 medium bowl
  • 1 Medium pot

Ingredients

  • 3 medium ripe tomatoes, chopped
  • ½ cup black olives (pitted)
  • 8 boneless, skinless chicken thighs (1 ½ to 2 pounds)
  • 4 tablespoons extra-virgin olive oil
  • salt and pepper
  • 4 sprigs fresh thyme
  • 1 cup quinoa
  • 2 cups water

Instructions

  • Preheat oven to 425°F.
  • Cut parchment paper into 4 rectangles, 12 x 18-inches each; fold each in half crosswise to crease, then reopen.
  • Put the tomatoes and olives in a medium bowl. Spoon the tomato mixture onto one-half of the rectangle as close to the center as you can. Top each with 2 chicken thighs. Drizzle with 1 tablespoon olive oil, sprinkle with salt and pepper, a top with a sprig of thyme.
  • Tightly roll each side of the open edges, pressing down to form a tight seal so the moisture can't escape.
  • Put the packages on a rimmed baking sheet and put in the oven. Bake until the chicken is cooked through and the tomatoes are tender and saucy, 25 to 30 minutes (open up 1 package to check).
  • While the chicken is cooking, combine the quinoa and water in a medium pot and bring to a boil. Reduce heat, cover, and simmer until the liquid is absorbed, about 15 minutes. Let stand 5 minutes, then fluff with a fork and season to taste.
  • When the packages are ready, carefully open each. Serve hot or warm right in the packages or on plates with the juices poured over. Serve with the quinoa.
Nutrition Facts
Chicken and Tomato Packages with Quinoa
Amount Per Serving
Calories 591 Calories from Fat 261
% Daily Value*
Fat 29g45%
Saturated Fat 5g31%
Cholesterol 215mg72%
Sodium 477mg21%
Potassium 1012mg29%
Carbohydrates 32g11%
Fiber 5g21%
Sugar 3g3%
Protein 51g102%
Calcium 66mg7%
Vitamin C 14mg17%
Vitamin A 937IU19%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

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