This delicious and nutritious dish is perfect for those looking to enjoy a light and healthy meal. Cabbage, apples, and chicken combine to create a tender and flavorful mix, lightly seasoned and baked to perfection. Cooking the ingredients in a baking sleeve ensures that the natural flavors and juices are sealed in, creating a meal that is both moist and full of flavor. The addition of apples gives this dish a slight sweetness, making it a unique twist on the traditional baked chicken and vegetables. With a low-calorie count, this dish is ideal for anyone looking to eat healthy without compromising on taste.
Full Recipe:
Ingredients:
- Cabbage (white) – 800 g
- Carrot – 1 piece (140 g)
- Onion – 1 piece (70-100 g)
- Apples – 3 pieces (350-380 g)
- Chicken breast (fillet) – 350 g (1 piece)
- Salt – 1.5 tsp
- Caraway seeds (cumin) – 1 tsp
- Black pepper – to taste
Nutritional Information (per 100 g):
- Calories (Kcal): 58
- Proteins: 5.1 g
- Fats: 1.3 g
- Carbohydrates: 6.3 g
Step-by-Step Instructions:
Step 1: Prepare the Vegetables
- Chop the cabbage: Cut the cabbage into medium-sized strips or chunks. Ensure the pieces are not too large so they cook evenly in the oven.
- Grate the carrot: Peel the carrot and grate it using a coarse grater. Grated carrot will add a nice texture and sweetness to the dish.
- Dice the onion: Peel and finely dice the onion. The onion will add depth of flavor to the dish.
- Prepare the apples: Wash the apples, remove the cores, and cut them into wedges or slices. You can leave the skin on for extra fiber and texture.
Step 2: Prepare the Chicken
- Slice the chicken fillet: Cut the chicken breast into medium-sized pieces or strips. This ensures the chicken cooks evenly alongside the vegetables.
- Season the chicken: Sprinkle the chicken pieces with salt, black pepper, and 1 tsp of caraway seeds. Rub the seasoning into the chicken to infuse it with flavor.
Step 3: Combine the Ingredients
- Mix the vegetables and apples: In a large bowl, combine the cabbage, grated carrot, diced onion, and apple slices. Add 1.5 tsp of salt and a bit of black pepper, then mix everything well to ensure the seasoning is evenly distributed.
- Add the chicken: Place the seasoned chicken pieces into the vegetable mixture and mix everything gently.
Step 4: Prepare for Baking
- Place the ingredients in a baking sleeve: Transfer the mixture of cabbage, apples, and chicken into a baking sleeve. Make sure to distribute the ingredients evenly within the sleeve.
- Seal the sleeve: Once filled, tie or seal both ends of the baking sleeve tightly. Make a few small holes on top to allow steam to escape during cooking.
Step 5: Bake the Dish
- Preheat the oven: Preheat your oven to 200°C (392°F).
- Bake: Place the baking sleeve on a baking sheet and place it in the preheated oven. Bake for 45-50 minutes, or until the chicken is fully cooked and the vegetables are tender.
- Check for doneness: After the cooking time is up, carefully remove the baking sheet from the oven. Use caution when opening the baking sleeve, as hot steam will escape. Check the chicken and cabbage to ensure everything is fully cooked.
Step 6: Serve
- Transfer to a serving dish: Once cooked, transfer the contents of the baking sleeve to a large serving dish. Garnish with fresh herbs like parsley if desired.
- Enjoy: Serve hot with your favorite side dishes, or enjoy it on its own as a light, healthy meal.
Cooking Tips:
- Baking sleeve alternative: If you don’t have a baking sleeve, you can use foil or a covered baking dish to achieve a similar effect. Just ensure you seal it tightly to keep the moisture in.
- Apple variety: Sweet-tart apples like Granny Smith or Fuji work well for this dish, but you can experiment with your favorite varieties.
- Customization: Feel free to add more vegetables, such as bell peppers or zucchini, to enhance the nutritional value and flavor.
Storage:
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
- Freezing: You can freeze the cooked dish for up to 1 month. Let it thaw overnight in the fridge before reheating.
Nutritional Facts (approximate per serving):
- Calories: 174 Kcal
- Proteins: 15 g
- Fats: 4 g
- Carbohydrates: 18 g
FAQs:
- Can I use a different protein instead of chicken? Yes, you can substitute chicken with turkey, pork, or even tofu for a vegetarian option.
- Can I prepare this dish ahead of time? Absolutely. You can assemble the dish a day in advance and keep it in the refrigerator. Bake it when you’re ready.
- Is it necessary to use a baking sleeve? While the baking sleeve locks in moisture, you can use foil or a covered dish as a substitute.
Conclusion:
This Cabbage with Apples and Chicken dish is a simple, healthy, and delicious meal that brings together the sweetness of apples and the heartiness of chicken and cabbage. The spices and seasonings perfectly complement each other, while the baking sleeve ensures everything stays tender and juicy. Whether you’re making this for a family dinner or meal prepping for the week, it’s a versatile and flavorful recipe that will leave everyone satisfied. Enjoy this wholesome dish with a side of your favorite grain or salad for a complete, nutritious meal.