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.
- Yield
- 4 servings
- Serving size
- 1 packet, 1/4 of recipe (195g)
- Rating
- 2.98 of 5 (160 ratings)
Food groups
- Protein Foods: 4 ounces
- Vegetables: 1/2 cups
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))
Directions
- 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 per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 241.72 |
| Total Fat | 6.81 g |
| Saturated Fat | 1.33 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 118.56 mg |
| Carbohydrates | 5.91 g |
| Dietary Fiber | 1.37 g |
| Total Sugars | 3.26 g |
| Added Sugars included | 0 g |
| Protein | 37.48 g |
| Calcium | 30 mg |
| Potassium | 638 mg |
| Sodium | 78.49 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 46 mg |
| Phosphorus | 303 mg |
| Selenium | 37 mg |
| Zinc | 1 mg |
| Vitamin A | 175 mcg |
| Vitamin B6 | 1.2 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 57 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 14 mcg |
| Folate | 27 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 13 mg |
| Choline | 100 mg |
Notes
For a video demonstration of the preparation of this recipe, see Nutrition.gov . Optional ingredients are not included in the nutrient or cost analysis.
Recipes you may also like
- Picadillo
- Tuna Salad on Greens
- Simple Fish Tacos
- Leaf Finger Salad
- Chicken and Dumplings
- Spinach and Meat Cakes
- Pumpkin Soup
- Chicken Mole
Source
Recipe by: USDA Food and Nutrition Information Center
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/tasty-chicken-and-veggie-packets. Federal works are public domain in the United States.