Pistachio Chicken And Vegetables In Parchment

Rating: 
Yield: 
4 servings.
Ingredients: 

4 (6 ounces each) Boneless chicken breast halves
½ cup Leeks*, diagonally sliced ¼ inch
½ cup Julienne-cut fresh green beans
¼ cup Sliced cauliflower
Sliced mushrooms
Salt and pepper to taste
1/3 cup Butter or margarine, softened
4 teaspoons Lemon juice
1/3 cup Chopped natural American pistachios
2 tablespoons Grated Parmesan cheese

Instructions: 

Between 2 layers of plastic wrap pound chicken breasts to ½ inch thick. Fold and cut 4 (12 x 12 inch) squares of parchment paper or foil into heart-shapes. Unfold and place each piece of chicken on each parchment heart. Combine vegetables; divide into 4 portions and place on each chicken breast. Season with salt and pepper. Beat together butter and lemon juice; stir in pistachios and cheese. Dot vegetables with butter mixture. Fold other half of heart over vegetables; seal edges with tightly creased folds. Place on baking sheet. Bake at 400° F. 20 minutes or until chicken is cooked. Remove from oven; slash paper and fold back. Serve immediately.

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fun facts

Pistachios, when eaten with high-carbohydrate foods, may result in lower than expected blood sugar levels, an important factor in reducing risk of diabetes.

According to a Penn State University study, it is suggested that pistachios reduce the body's biological response to stress.

One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%).

Pistachios are high in phytosterols which may lower cholesterol levels and decrease the risk of heart disease. In animal studies phytosterols have been shown to potentially have anti-cancer properties.

One serving of pistachios is 49 nuts, more than any other tree nut.

Forty-nine pistachios serve up to 20 percent of your Daily Value of B6, about the same as half an avocado.

You can obtain more dietary fiber from a serving of pistachios (3g) than a 1/2 cup of cooked broccoli, and the same amount of dietary fiber as an orange or an apple — approximately 10 percent of the Daily Value.

Just a single serving of pistachios provides you with the same amount of protein in a one-ounce serving of soybeans and can serve as a protein alternative to meat, poultry or beans according to the USDA Food Guide Pyramid.

Pistachios are a naturally cholesterol-free snack and contain just 1.5 grams of saturated fat.

Celebrate the greatness of nuts! October 22 is National Nut Day and February 26 is National Pistachio Day!