Ingredients
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 Facts
| 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 |
U.S. Department of Agriculture. MyPlate Kitchen Website. Tasty Chicken and Veggie Packets. Recipe source: USDA Food and Nutrition Information Center. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.