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Health Information Library Recipes Italian chicken and vegetable packets

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.

Last Updated: July 18th, 2015