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.
contains meat
Ingredients
US
Metric
- 4 chicken breast (boneless and skinless)
- 1/4 red onion (julienned)
- 1 carrot (julienned)
- 1 red pepper (julienned)
- 1 celery stalk (julienned)
- 1/2 zucchini (julienned)
- 1 clove garlic (minced)
- 2 tablespoons basil (fresh, chopped)
- thyme (fresh sprigs, optional)
- parsley (chopped, optional)
- ginger (minced, optional)
- 2 teaspoons olive oil
- 4 teaspoons lemon juice (freshly squeezed (1 tablespoon + 1 teaspoon))
- salt (to taste, optional)
- pepper (to taste, optional)
Steps
- Wash hands with soap and water.
- Preheat oven to 400 °F.
- Cut four large rectangles of parchment paper or aluminum foil and fold in half to create a crease. Unfold.
- Place each chicken breast in a large square of foil or parchment paper and season with salt and pepper.
- Top chicken with your choice of vegetables and seasonings.
- Drizzle each packet with 1/2 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 until the chicken is cooked to an internal temperature of 165 °F, about 20 minutes, depending the thickness of the chicken breast.
Nutrition (per serving)
| Calories | 184 |
|---|---|
| Protein | 27.0 g |
| Fat | 6.0 g |
| Carbs | 6.0 g |
| Fiber | 2.0 g |
| Sodium | 446 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)