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Tasty Chicken and Veggie Packets

Tasty Chicken and Veggie Packets

160 Ratings
160 Ratings
Recipe Image
Tasty Chicken and Veggie Packets
Makes: 4 servings
Total Cost: $$$$
Cook Time: 20 minutes
Preparation Time: 15 minutes

Fast and flavorful. Choose your favorite vegetables and try this quick and delicious dish on a busy weeknight. Serve with brown rice or quinoa.

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

  1. Wash hands with soap and water.
  2. Preheat oven to 400 °F.
  3. Cut four large rectangles of parchment paper or aluminum foil and fold in half to create a crease. Unfold.
  4. Place each chicken breast in the middle of the foil or parchment paper and season with salt and pepper (if desired).
  5. Top chicken with your choice of vegetables and seasonings.
  6. Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.
  7. 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.
  8. 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.

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.

Learn more about:

Source:

USDA Food and Nutrition Information Center

Nutrition Information

Serving Size: 1 packet, 1/4 of recipe (195g)
Nutrients Amount
Total Calories 184
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 83 mg
Sodium 446 mg
Carbohydrates 6 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 27 g
Vitamin D 0 mcg
Calcium 26 mg
Iron 1 mg
Potassium 539 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 184
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 3 mg
Omega 3 - DHA 5 mg
Cholesterol 83 mg
Carbohydrates 6 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 27 g
Minerals
Calcium 26 mg
Potassium 539 mg
Sodium 446 mg
Copper 78 mcg
Iron 1 mg
Magnesium 37 mg
Phosphorus 226 mg
Selenium 29 mcg
Zinc 1 mg
Vitamins
Vitamin A 189 mcg RAE
Vitamin B6 0.9 mg
Vitamin B12 0.2 mg
Vitamin C 46 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 15 mcg
Folate 35 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 9 mg
Choline 73 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 3/4 cups
Protein Foods 3 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025