Monday, February 13, 2017

Chicken and vegetable packets


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

Preheat your 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 over the top of the 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 put into the oven. Bake for 45 minutes until the chicken and vegetables are tender.
Serves 1.
Nutritional Information
Amount per serving
Calories: 200
Cholesterol: 55 mg
Total fat: 2.5 g
Saturated fat: 0.5 g
Monounsaturated fat: 0.5 g
Trans fat: 0 g
Sodium: 125 mg
Total carbohydrate: 23 g
Dietary fiber: 3 g
Sugars: 5 g
Protein: 21 g

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