Tasty Chicken and Veggie Packets
Fast and flavorful. Choose your favorite vegetables and try this quick and delicious dish on a busy weeknight. Serve with brown rice or quinoa.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 packet, 1/4 of recipe (195g)
242
칼로리
38g
단백질
6g
탄수화물
7g
지방
1g
식이섬유
3g
당류
78mg
나트륨
포화지방 1 g · 콜레스테롤 119 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
chicken breast
4 · boneless and skinless
salt
to taste, optional
pepper
to taste, optional
red onion
1/4 · julienned
carrot
1 · julienned
red pepper
1 · julienned
celery stalk
1 · julienned
zucchini
1/2 · julienned
garlic
1 clove · minced
basil
2 tablespoons · fresh, chopped
thyme
fresh sprigs, optional
parsley
chopped, optional
ginger
minced, optional
olive oil
2 teaspoons · or oil of your choice - divided
lemon juice
4 teaspoons · freshly squeezed (1 tablespoon + 1 teaspoon, divided)
조리법
- 1
Wash hands with soap and water.
- 2
Preheat oven to 400 °F.
- 3
Cut four large rectangles of parchment paper or aluminum foil and fold in half to create a crease. Unfold.
- 4
Place each chicken breast in the middle of the foil or parchment paper and season with salt and pepper (if desired).
- 5
Top chicken with your choice of vegetables and seasonings.
- 6
Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.
- 7
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.
- 8
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.
출처: USDA MyPlate Kitchen · USDA Food and Nutrition Information Center
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