Italian chicken and vegetable packets

Dietician's Tip

This recipe may also be prepared on the grill. Use heavy-duty aluminum foil and place it off to the side of the flame. Turn midway through the cooking time.

Ingredients

  • 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.

Serving Information

Serves 1

Nutritional analysis per serving

Calories: 207
Total carbohydrate: 23 g
Cholesterol: 62 mg
Dietary fiber: 3 g
Monounsaturated fat: 0.5 g
Protein: 23 g
Saturated fat: 0.5 g
Serving size: 1 packet
Sodium: 72 mg
Total fat: 2.5 g

DASH Eating Plan Servings

Meats, poultry and fish: 3
Vegetables: 3

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 2

Last Updated Jul 18, 2015


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