Tasty Chicken and Veggie Packets
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Ingredients
- 4 chicken breast (boneless and skinless)
- salt (to taste, optional)
- pepper (to taste, optional)
- 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 (or oil of your choice - divided)
- 4 teaspoons lemon juice (freshly squeezed (1 tablespoon + 1 teaspoon, divided))
Instructions
- 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 the middle of the foil or parchment paper and season with salt and pepper (if desired).
- 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
| Calories | 184 |
|---|---|
| Protein | 27 g |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Cholesterol | 83 mg |
| Sodium | 446 mg |
| Carbohydrates | 6 g |
| Dietary Fiber | 2 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: USDA Food and Nutrition Information Center