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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 77.0
  • Total Fat: 1.0 g
  • Cholesterol: 10.3 mg
  • Sodium: 1,104.6 mg
  • Total Carbs: 11.0 g
  • Dietary Fiber: 2.0 g
  • Protein: 6.9 g

View full nutritional breakdown of Chicken and Veggies (Foil Packs) calories by ingredient
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Chicken and Veggies (Foil Packs)

Submitted by: TML-2012

Introduction

Foil Wrapped Chicken. Easy to make. Foil Wrapped Chicken. Easy to make.
Number of Servings: 4

Ingredients

    1 lb boneless chicken breast
    2T cornstarch
    1/4 cup soy sauce (low sodium)
    1 tsp Mirin (rice wine ... can find in chinese section at grocery store)
    1/2 tsp sesame oil
    1 Tbs sugar
    1/2 tsp grated fresh ginger
    1 clove garlic (finely minced) I usually leave this out as I don't care much for garlic

    Veggies:
    1 cup Zucchini sliced 1/4 inch thick
    1 cup carrots sliced 1/4 inch thick
    1 cup sliced muchrooms
    (and additional cup of other veggies can be added if you like such as broccoli, cauliflower, red peppers or a combination) this extra cup was not added in the calorie count but does not cost many calories.

    4 squares of heavy aluminum foil (12 inches).

Directions

slice chicken against the grain into 1/2 inch slices

Mix corn starch with chicken

Mix together sauce and add to chicken (marinate 30 min)
(I let it sit in the refrigerator)

Place selection of veggies in center of each sheet of foil. Please chicken on top of veggies and spoon remaining sauce over chicken. (dividing ingredients evenly).

bring 4 corner of foil up to meet at the top. Seal sides of packages by folding edges. Can be placed on a cookie sheet and baked in a preheated oven at 375 degrees for 25 min.

Serve with rice (calories are without rice).

Note: be careful when you open the packets the steam will be hot. I usually get them a little open and pour them over rice on plate. The final packets will look square with the folded edges making an X on top. make sure to crimp corners so it will not leak.

Number of Servings: 4

Recipe submitted by SparkPeople user TML2010.






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