Tasty Chicken and Veggie Packets
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Serves4 (1 packet each)
SWAP ScoreWhat's this?
Ingredients
- 1 pound chicken breasts, boneless and skinless
- 1/4 red onion, thinly sliced
- 1 medium carrot, shredded
- 1 medium red pepper, thinly sliced
- 1 stalk celery, thinly sliced
- 1 small zucchini, thinly sliced
- 1 clove garlic, minced
- 2 tablespoons basil, chopped
- 1/8 teaspoon thyme, dried (optional)
- 1 teaspoon parsley, chopped ( optional)
- 1/2 teaspoon ginger, minced (optional)
- 2 teaspoons olive oil
- 4 teaspoons lemon juice
- 1/2 teaspoon black pepper
Directions
- Preheat oven to 400 degrees F.
- Cut four large rectangles of parchment paper or aluminum foil and fold in half; unfold.
- Place each chicken breast in a large square of foil or parchment paper and season with salt and pepper.
- Top chicken with vegetables and seasonings.
- Drizzle each packet with ½ teaspoon oil and 1 teaspoon lemon juice.
- 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.
- Using a spatula, transfer the packets to a baking sheet. Bake about 20 minutes, until chicken reaches internal temperature of 165 degrees F.
Recipe Tips
Use any type of chicken in this recipe.
Nutrition Facts
Tasty Chicken and Veggie Packets
Amount Per Serving (1 packet eachg)
Calories 233
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 96mg
32%
Sodium 102mg
4%
Potassium 541mg
15%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
8%
Sugars 3g
Protein 36g
72%
Vitamin A
70%
Vitamin C
96%
Vitamin D0%
Calcium
3%
Iron
9%
* Percent Daily Values are based on a 2000 calorie diet.
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