Tasty Chicken and Veggie Packets

Baking chicken and colorful vegetables in individual packets locks in moisture and flavor without needing excess fats, making it a lean, high-protein, and nutrient-dense meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 4 boneless, skinless chicken breasts · 769 kcal in the whole recipe
• Salt to taste (optional)
• Black pepper to taste (optional)
• 1/4 red onion, julienned · 18 kcal in the whole recipe
• 1 carrot, julienned · 29 kcal in the whole recipe
• 1 red bell pepper, julienned · 37 kcal in the whole recipe
• 1 celery stalk, julienned · 7 kcal in the whole recipe
• 1/2 zucchini, julienned · 17 kcal in the whole recipe
• 1 clove garlic, minced · 4 kcal in the whole recipe
• 2 tablespoons fresh basil, chopped · 1 kcal in the whole recipe
• Fresh thyme sprigs (optional)
• Chopped fresh parsley (optional)
• Minced fresh ginger (optional)
• 2 teaspoons olive oil, divided · 82 kcal in the whole recipe
• 4 teaspoons fresh lemon juice, divided · 4 kcal in the whole recipe

Method

1. Preheat your oven to 400°F (200°C). Cut four large sheets of parchment paper or aluminum foil, fold each in half to create a crease, then unfold.

   

2. Place one chicken breast in the center of each sheet and season lightly with salt and pepper if desired.

   

3. Top the chicken breasts evenly with the julienned onion, carrot, bell pepper, celery, zucchini, garlic, and fresh herbs.

   

4. Drizzle each portion with 1/2 teaspoon of olive oil and 1 teaspoon of lemon juice.

   

5. Fold the paper or foil over the chicken and veggies, then crimp the edges tightly in small folds to completely seal the packets.

   

6. Transfer the packets to a baking sheet and bake for about 20 minutes, until the chicken is cooked through to an internal temperature of 165°F (74°C).

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.