Chicken and Veggies (Foil Packs)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 lb boneless chicken breast2T cornstarch1/4 cup soy sauce (low sodium)1 tsp Mirin (rice wine ... can find in chinese section at grocery store)1/2 tsp sesame oil1 Tbs sugar1/2 tsp grated fresh ginger1 clove garlic (finely minced) I usually leave this out as I don't care much for garlicVeggies:1 cup Zucchini sliced 1/4 inch thick1 cup carrots sliced 1/4 inch thick1 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).
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.
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.
Nutritional Info 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
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