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Tasty Chicken and Veggie Packets

Fast and flavorful. Choose your favorite vegetables and try this quick and delicious dish on a busy weeknight. Serve with brown rice or quinoa.

  • 20 minutes
  • 4 Servings
  • $3.00 - $5.99

Ingredients

  • 4 chicken breast
  • salt
  • pepper
  • 1/4 red onion
  • 1 carrot
  • 1 red pepper
  • 1 celery stalk
  • 1/2 zucchini
  • 1 clove garlic
  • 2 tablespoons basil
  • thyme
  • parsley
  • ginger
  • 2 teaspoons olive oil
  • 4 teaspoons lemon juice

Steps

1

Wash hands with soap and water.

2

Preheat oven to 400 °F.

3

Cut four large rectangles of parchment paper or aluminum foil and fold in half to create a crease. Unfold.

4

Place each chicken breast in the middle of the foil or parchment paper and season with salt and pepper (if desired).

5

Top chicken with your choice of vegetables and seasonings.

6

Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.

7

Fold the parchment paper or foil in half and then crimp around the edges tightly in 1/4-inch folds to create a half moon shape.

8

Using a spatula, transfer the packets to a baking sheet. Bake until the chicken is cooked to an internal temperature of 165 °F, about 20 minutes, depending the thickness of the chicken breast.

Ingredients

Serving Size: 1 packet, 1/4 of recipe (195g)

NutrientsAmount
Total Calories184
Total Fat6 g
Saturated Fat1 g
Monounsaturated Fat3 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA3 mg
Omega 3 - DHA5 mg
Cholesterol83 mg
Carbohydrates6 g
Dietary Fiber2 g
Total Sugars3 g
Added Sugars included0 g
Protein27 g
Minerals
Calcium26 mg
Potassium539 mg
Sodium446 mg
Copper78 mcg
Iron1 mg
Magnesium37 mg
Phosphorus226 mg
Selenium29 mcg
Zinc1 mg
Vitamins
Vitamin A189 mcg RAE
Vitamin B60.9 mg
Vitamin B120.2 mg
Vitamin C46 mg
Vitamin D0 mcg
Vitamin E2 mg
Vitamin K15 mcg
Folate35 mcg DFE
Thiamin0.1 mg
Riboflavin0.2 mg
Niacin9 mg
Choline73 mg

Source:

  • USDA Food and Nutrition Information Center