When you’re rushed for dinner, try this all-in-one-packet combo of chicken and fresh vegetables. While the packets bake, boil some whole-grain pasta to serve on the side.
Recipe information
Yield
Serves 4; 3 ounces chicken and 2/3 cup vegetables per serving
Ingredients
Preparation
Step 1
Preheat the oven to 425°F. Cut eight 15-inch-long sheets of cooking parchment or aluminum foil. Set aside.
Step 2
In a large bowl, combine the tomatoes, zucchini, onion, oil, 1 teaspoon lime zest, the lime juice, 1/4 teaspoon cumin, and 1/8 teaspoon salt, stirring to coat. Set aside.
Step 3
In a small bowl, stir together the remaining 2 teaspoons lime zest, remaining 1/4 teaspoon cumin, and remaining 1/8 teaspoon salt. Sprinkle on both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
Step 4
Slightly mound the tomato mixture on the center of four of the parchment or foil sheets. Place the chicken on the tomato mixture. Place the remaining four sheets of parchment or foil over the chicken. Fold the edges toward the center. Holding the tops together, fold several times to seal securely. Place the packets on a large baking sheet.
Step 5
Bake for 20 minutes. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the chicken is no longer pink in the center, carefully open the remaining packets and serve. If the chicken isn’t done, reclose the open packet and continue baking all the packets for about 5 minutes. Serve the chicken and vegetables in the packets.
Nutrition Information
Step 6
(Per serving)
Step 7
Calories: 176
Step 8
Total fat: 4.0g
Step 9
Saturated: 0.5g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 0.5g
Step 12
Monounsaturated: 2.0g
Step 13
Cholesterol: 66mg
Step 14
Sodium: 233mg
Step 15
Carbohydrates: 7g
Step 16
Fiber: 2g
Step 17
Sugars: 4g
Step 18
Protein: 28g
Step 19
Calcium: 30mg
Step 20
Potassium: 269mg
Dietary Exchanges
Step 21
1 vegetable
Step 22
3 lean meat
