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Tasty Chicken and Veggie Packets

Tasty Chicken and Veggie Packets

159 Ratings
159 Ratings
Recipe Image
MyPlate Kitchen
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)
  • 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 springs, 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)

Directions

1. Preheat oven to 400 degrees F.

2. Cut four large rectangles of parchment paper or aluminum foil and fold in half; unfold.

3. Place each chicken breast in a large square of foil or parchment paper and season with salt and pepper.

4. Top chicken with your choice of vegetables and seasonings.

5. Drizzle each packet with ½ teaspoon oil and 1 teaspoon lemon juice.

6. 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.

7. Using a spatula, transfer the packets to a baking sheet. Bake until the chicken is cooked to an internal temperature of 165 degrees F, about 20 minutes, depending the thickness of the chicken breast.
 

Note: Optional ingredients are not included in the nutrient or cost analysis.

Notes

For a video demonstration of the preparation of this recipe, see: www.nutrition.gov/kidscook.

Learn more about:

Source:

Food and Nutrition Information Center

Nutrition Information

Serving Size: 1 packet, 1/4 of recipe (195g)
Nutrients Amount
Total Calories 209
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 84 mg
Sodium 91 mg
Carbohydrates 5 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 32 g
Vitamin D 0 mcg
Calcium 33 mg
Iron 1 mg
Potassium 463 mg
N/A - data is not available
Nutrients Amount
Total Calories 209
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 10 mg
Omega 3 - DHA 20 mg
Cholesterol 84 mg
Carbohydrates 5 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 32 g
Minerals
Calcium 33 mg
Potassium 463 mg
Sodium 91 mg
Copper 86 mcg
Iron 1 mg
Magnesium 41 mg
Phosphorus 254 mg
Selenium 28 mcg
Zinc 1 mg
Vitamins
Vitamin A 187 mcg RAE
Vitamin B6 0.8 mg
Vitamin B12 0.3 mcg
Vitamin C 46 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 13 mcg
Folate 31 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 14 mg
Choline 91 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 3/4 cups
Protein Foods 3 1/2 ounces

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