Italian chicken and vegetable packets
Nutrition Facts
Serving Size 1 packet
Calories 207
| Amount Per Serving | ||
| Monounsaturated fat | 0.5 g | |
|---|---|---|
| Saturated fat | 0.5 g | |
| Total fat | 2.5 g | |
| Sodium | 72 mg | |
| Cholesterol | 62 mg | |
| Dietary fiber | 3 g | |
| Protein | 23 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This recipe may also be prepared on the grill. Use heavy-duty aluminum foil instead of parchment paper, and place the packet off to the side of the flame.
Ingredients
(Serves 1)- 1 skinless, boneless chicken breast, about 3 ounces
- 1/2 cup diced zucchini
- 1/2 cup scrubbed and diced potato
- 1/4 cup diced onion
- 1/4 cup sliced baby carrots
- 1/4 cup sliced mushrooms
- 1/8 teaspoon garlic powder
- 1/4 teaspoon Italian seasoning or oregano
Directions
Heat oven to 350 F.
Cut off a 12-inch sheet of heavy-duty aluminum foil or parchment paper. Fold the foil or parchment paper in half, unfold and spray with cooking spray.
Center the chicken breast on the sheet. Top with zucchini, potato, onion, carrots and mushrooms. Sprinkle garlic powder and Italian seasoning on the chicken and vegetables.
Bring the foil together and make small, overlapping folds down the length of the packet to seal. Twist the two ends several times to make a tight seal so the liquid won't escape during cooking.
Place the packet on a cookie sheet and bake for 45 minutes, until chicken and vegetables are tender.