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Cooking in Packets

Eating Well

August 2008

Try this fuss-free technique to keep seafood, chicken and vegetables tender and juicy.

Online Version: http://www.eatingwell.com/recipes/food_entertaining/cooking_in_packets.html

Much as I adore fish, I used to panic when it came to cooking it. I'd fret about drying out that expensive fillet of wild Pacific salmon and worry that my house would smell like a smoky aquarium when I was done. My partner would suggest: "Cook that trout on the barbecue," but I'd get nervous that unless I used copious amounts of oil I’d end up with our dinner stuck to the grill. So I tended to cling to a few go-to recipes, afraid to experiment with other techniques. Recently, though, I've found the solution to my fish paranoia. It's a foolproof, mess-free and healthy cooking method: packets.

Steaming food in folded pouches of parchment paper, known in French cooking parlance as en papillote, is a time-honored technique that couldn't be easier. All you do is drop your fixings onto your paper, fold and cook. The traditional method is to bake the packets in the oven, but if you make them with foil you can also cook them on the grill—a perfect summer dinner solution. As the food heats up, it creates steam, which is trapped by the packet. That steam gently cooks your food, making it juicy and tender and creating a bit of intensely flavored liquid trapped in the packet. And you need very little oil so it’s easy to keep the meal lean and light.

I tried the packet technique first with fish but I've since discovered that it's a great way to cook chicken, turkey, vegetables and tofu as well. I pair chicken breast with fresh summer vegetables, herbs and grainy mustard and it stays moist and delicious. Shrimp come out incredibly juicy—here you'll find them cooked with a medley of corn, snap peas and peppers and perked up with aromatic Chinese five-spice powder. But the packets need not be the centerpiece of a meal. I wrap up fresh green beans, sliced carrots, broccoli or whatever vegetable I have on hand, season simply with olive oil, mustard or balsamic vinegar and throw them on the grill along with a steak or chicken. Cooking in packets gives me another great way to cook healthy, easy dinners. And I now make boatloads of fish and never have a moment of panic.

Steaming food in the oven in folded packets of parchment paper (or foil) is a great way to keep food juicy and tender. As the food heats up in the packet, it creates steam, which gently cooks the food and prevents it from drying out. Follow these easy step-by-step instructions for making packets for the oven. Or, if you’re grilling, check out our tips on making foil packets for the grill.

Step-by-Step Directions

1. Start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise.

2. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine.

3. Use scissors to cut out the heart shape.

4. Open up the heart.

5. Arrange the ingredients on one side of the heart fairly close to the crease. Leave at least a 1-inch border around the edges for folding.

6. Close the packet to cover the ingredients.

7. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds.

8. Twist the tip of the packet and tuck it underneath to help keep the packet closed.

To make foil packets for the grill:

Cooking in packets is great for the grill, but it’s not safe to put parchment paper over an open flame, so use foil.

To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together.

For grilling times, see the “Grill Variation” at the end of each recipe. When cooking packets on the grill, rotate them to another spot on the grill about halfway through to ensure even cooking.

Catfish with Tomatillo Salsa in Packets

Tomatillos provide a distinctive tart flavor to a super-easy salsa that cooks with the catfish. Try it with tomatoes too.

Makes 4 servings

Ingredients

1-1 ¼ pounds catfish, cut into 4 portions, or 4 tilapia fillets (4-5 ounces each)
¾ teaspoon ground cumin
¾ teaspoon salt, divided
½ teaspoon freshly ground pepper
1 pound tomatillos (see Tip), husks removed, coarsely chopped
1 medium onion, finely chopped
1 jalapeño or serrano pepper, minced
2 cloves garlic, minced
⅓ cup chopped fresh cilantro
Juice of 1 lime
1 tablespoon extra-virgin olive oil
¼-½ teaspoon cayenne pepper (optional)

Instructions

1. Preheat oven to 400°F (or see Grill Variation, below).
2. To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
3. Season fish with cumin, 1/2 teaspoon salt and pepper. Combine tomatillos, onion, chile pepper, garlic and cilantro in a large bowl; stir in lime juice, oil, the remaining 1/4 teaspoon salt and cayenne to taste (if using).
4. Place one portion of fish on one side of each open heart fairly close to the crease and leaving at least a 1-inch boarder around the edges for folding. Place one-fourth of the salsa (about 1 cup) on top of each fish portion.
5. Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the fish is opaque in the center, about 20 minutes. (Carefully open one package to check for doneness�be cautious of the steam.) Let packets rest unopened for 5 minutes before serving.

Tip: Tomatillos are tart, plum-size fruits that look like small, husk-covered green tomatoes. Find them in the produce section near the tomatoes. Remove outer husks and rinse well before using.

Grill Variation: Cooking in packets is great for the grill, but it�s not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 10 to 12 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking.

Nutrition Information

Per serving: 241 calories; 13 g fat (3 g sat, 7 g mono); 53 mg cholesterol; 12 g carbohydrate; 19 g protein; 3 g fiber; 500 mg sodium; 725 mg potassium.
Nutrition bonus: Vitamin C (40% daily value), Potassium (21% dv).
1 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 2 1/2 lean meat, 1 fat

Chicken with Whole-Grain Mustard & Zucchini in Packets

Mustard and thyme flavor chicken and veggies in this easy dinner.

Makes 4 servings

Ingredients

4 boneless, skinless chicken breasts (1 ¼-1 ½ pounds), trimmed and tenders removed (see Tip)
2 tablespoons whole-grain mustard
2 small zucchini, thinly sliced
2 sweet banana peppers or cubanelle peppers, cut into 1-inch pieces
2 shallots, thinly sliced
1 ½ cups halved grape or cherry tomatoes
4 teaspoons extra-virgin olive oil
1 tablespoon chopped fresh thyme or 1 teaspoon dried
½ teaspoon salt
¼ teaspoon freshly ground pepper

Instructions

1. Preheat oven to 400°F (or see Grill Variation, below).
2. To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
3. Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch boarder around the edges for folding and spread with mustard.
4. Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.
5. Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 25 minutes. (Carefully open one package to check for doneness�be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.

Tip: It�s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce to 6-ounce breast�the �tender��removes about 1 ounce of meat and yields a perfect individual portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

Nutrition Information

Per serving: 243 calories; 9 g fat (2 g sat, 5 g mono); 78 mg cholesterol; 7 g carbohydrate; 30 g protein; 2 g fiber; 522 mg sodium; 619 mg potassium.
Nutrition bonus: Vitamin C (60% daily value), Potassium (18% dv), Vitamin A (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat, 1 fat

Five-Spice Shrimp & Vegetable Packets

Chinese five-spice powder makes this combo of shrimp, corn, snap peas and bell pepper sublime. Serve with quinoa or brown rice.

Makes 4 servings

Ingredients

3 tablespoons reduced-sodium soy sauce
3 tablespoons toasted sesame oil (see Shopping Tip)
3 tablespoons rice wine (see Shopping Tip) or dry sherry
1 ½ tablespoons honey
2 cloves garlic, chopped
1 tablespoon chopped fresh ginger
1 tablespoon sesame seeds
1 teaspoon Chinese five-spice powder (see Shopping Tip)
½ teaspoon crushed red pepper (optional)
1 ¼ pounds raw shrimp (26-30 per pound; see Note), peeled and deveined
1 cup fresh corn kernels (from 1 large ear; see Tip)
2 cups sugar snap peas, trimmed
1 red bell pepper, cut into 1-inch pieces

Instructions

1. Combine soy sauce, sesame oil, rice wine (or sherry), honey, garlic, ginger, sesame seeds, five-spice powder and crushed red pepper (if using) in a large bowl. Add shrimp and mix well. Marinate in the refrigerator for 1 hour.
2. Preheat oven to 400°F (or see Grill Variation, below).
3. To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
4. Combine corn with snap peas and bell pepper in a medium bowl.
5. Using a slotted spoon, transfer one-fourth of the shrimp to one side of each open heart fairly close to the crease and leaving at least a 1-inch boarder around the edges for folding. (Reserve the marinade.) Place one-fourth of the vegetable mixture (about 1 cup) on top of each portion of shrimp.
6. Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the shrimp are just cooked through and the vegetables are tender, about 15 minutes. (Carefully open one package to check for doneness�be cautious of the steam.)
7. Meanwhile, place the reserved marinade in a small saucepan. Bring to a boil over medium-high and boil until reduced slightly, 3 to 5 minutes.
8. Let the packets rest unopened for 5 minutes. Serve the shrimp and vegetables drizzled with the reduced marinade.

Shopping Tip: Five-spice powder is typically made from fennel, cloves, peppercorns, star anise and cinnamon. It combines the five main tastes of Chinese cuisine: sweet, sour, bitter, salty and umami. Find five-spice powder in the spice section or along with toasted sesame oil and rice wine in the Asian section of your supermarket or at Asian markets.

Note: To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip.

Kitchen Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife.

Grill Variation: Cooking in packets is great for the grill, but it�s not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 10 to 12 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking.

Nutrition Information

Per serving: 365 calories; 15 g fat (2 g sat, 5 g mono); 215 mg cholesterol; 23 g carbohydrate; 33 g protein; 3 g fiber; 515 mg sodium; 489 mg potassium.
Nutrition bonus: Vitamin C (90% daily value), Iron & Vitamin A (30% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 4 lean meat, 2 fat

Packet-Roasted Balsamic Green Beans & Peppers

We love to grill these green-bean-and-bell-pepper packets alongside chicken, steak or pork chops.

Makes 4 servings

Ingredients

2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
2 teaspoons pure maple syrup
2 cloves garlic, minced
½ teaspoon salt
12 ounces green and/or yellow beans
2 bell peppers, thinly sliced lengthwise
⅓ cup toasted pine nuts (see Tip)
2 tablespoons balsamic vinegar

Instructions

Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Grill Variation: Cooking in packets is great for the grill, but it�s not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 10 to 12 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking.

Nutrition Information

Per serving: 199 calories; 15 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 15 g carbohydrate; 4 g protein; 5 g fiber; 333 mg sodium; 389 mg potassium.
Nutrition bonus: Vitamin C (150% daily value), Vitamin A (50% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 fat

Salmon & Escarole Packets with Lemon-Tarragon Butter

This company-worthy salmon is steamed on a bed of escarole and basted in a rich and tangy lemon-butter sauce. Fresh tarragon is delicious or try other herbs, such as thyme or rosemary. Rainbow trout or arctic char are good substitutes for the salmon.

Makes 4 servings

Ingredients

2 tablespoons butter
2 lemons
2 tablespoons minced fresh tarragon or 1 teaspoon dried
2 cloves garlic, minced
6 cups chopped escarole, romaine lettuce or spinach
1 bunch scallions, thinly sliced
¾ teaspoon salt, divided
½ teaspoon freshly ground pepper, divided
1-1 ¼ pounds skinned salmon fillet, preferably wild Pacific (see Note), cut into 4 portions

Instructions

1. Preheat oven to 400°F (or see Grill Variation, below).
2. To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
3. Combine butter with the juice of 1 lemon in a small pan; melt over low heat. Remove from the heat and stir in tarragon and garlic. Reserve 2 tablespoons for the fish. Combine the rest of the sauce in a large bowl with escarole (or lettuce or spinach), scallions, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to coat.
4. Place one-fourth of the greens mixture (about 11/4 cups) on one side of each open heart fairly close to the crease and leaving at least a 1-inch boarder around the edges for folding. Place 1 piece of fish on top of each portion of greens. Season with the remaining 1/2 teaspoon salt and pepper. Brush the reserved sauce on the fish. Slice the remaining lemon and top the fish with the lemon slices.
5. Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the fish is just cooked through and the greens are wilted, about 15 minutes. (Carefully open one package to check for doneness�be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.

Ingredient Note: Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Grill Variation: Cooking in packets is great for the grill, but it�s not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 8 to 10 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking.

Nutrition Information

Per serving: 215 calories; 10 g fat (5 g sat, 2 g mono); 68 mg cholesterol; 7 g carbohydrate; 24 g protein; 3 g fiber; 512 mg sodium; 763 mg potassium.
Nutrition bonus: Vitamin A (45% daily value), Vitamin C (40% dv), Folate (34% dv), Potassium (22% dv), omega-3s.
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 3 lean meat, 1 fat

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