Tasty Chicken and Veggie Packets

Name: Tasty Chicken and Veggie Packets
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: American
Ingredients: 4 chicken breasts (boneless and skinless); 0.5 teaspoon salt (to taste); 0.25 teaspoon pepper (to taste); 0.25 red onion (julienned); 1 carrot (julienned); 1 red bell pepper (julienned); 1 celery stalk (julienned); 0.5 zucchini (julienned); 1 clove garlic (minced); 2 tablespoon basil (fresh, chopped); 0.5 tablespoon thyme (fresh sprigs); 1 tablespoon parsley (chopped); 1 teaspoon ginger (minced); 2 teaspoon olive oil (divided); 4 teaspoon lemon juice (freshly squeezed, divided)

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

Prep: 15 min
Cook: 20 min
Total: 35 min
Servings: 4
Cuisine: American
Difficulty: Easy
Cost: $2.83/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Low-Carb
Low-Sodium
Low-Sugar
High-Protein
Whole30

Ingredients

4 chicken breasts (boneless and skinless)
0.5 teaspoon salt (to taste)
0.25 teaspoon pepper (to taste)
0.25 red onion (julienned)
1 carrot (julienned)
1 red bell pepper (julienned)
1 celery stalk (julienned)
0.5 zucchini (julienned)
1 clove garlic (minced)
2 tablespoon basil (fresh, chopped)
0.5 tablespoon thyme (fresh sprigs)
1 tablespoon parsley (chopped)
1 teaspoon ginger (minced)
2 teaspoon olive oil (divided)
4 teaspoon lemon juice (freshly squeezed, divided)

Instructions

Preheat oven to 400 °F. Cut four large rectangles of parchment paper or aluminum foil and fold in half to create a crease.
Unfold the parchment paper or aluminum foil.
Place each chicken breast in the middle of the foil or parchment paper and season with salt and pepper (if desired).
Top chicken with your choice of vegetables (red onion, carrot, red bell pepper, celery stalk, zucchini) and seasonings (garlic, basil, thyme, parsley, ginger).
Drizzle each packet with 1/2 teaspoon olive 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.

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.

Nutrition (per serving)

Calories: 242
Protein: 37.5 g
Carbohydrates: 5.9 g
Fat: 6.8 g
Fiber: 1.4 g
Sodium: 78 mg
Saturated Fat: 1.3 g
Sugar: 3.3 g
Cholesterol: 119 mg