Low Fat Oriental Foil-Wrapped Chicken with Vegetables Recipe

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Recipe Category: Chicken

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Low Fat Oriental Foil-Wrapped Chicken With Vegetables Recipe

Ingredients

  • l0 ounces frozen tiny whole carrots
  • 4 skinless boneless chicken breast halves, 1 pound total
  • 1 4 ounce who mushrooms, drained
  • 1 small red sweet pepper, cut into bite-size strips
  • 3 tablespoons hoisin sauce
  • 2 cloves garlic, minced
  • 1 teaspoon grated gingerroot
  • 1 dash ground red pepper
  • 1/4 cup sliced green onion
  • hot cooked rice, optional

    • Method

  • Heat oven to 425°F.
  • Run carrots under cold water to thaw.
  • Drain well.
  • Rinse chicken; pat dry.
  • Place one chicken breast half in the center of an 18xl2-inch piece of heavy foil.
  • Repeat with remaining chicken and three additional foil pieces.
  • Divide carrots, mushrooms, and sweet pepper strips evenly among foil pieces.
  • Stir together hoisin sauce, garlic, ginger, and ground red pepper.
  • Drizzle over chicken and vegetables.
  • Bring up two opposite sides of foil and seal with a double fold.
  • Fold remaining ends to completely enclose the chicken and vegetables, leaving space for steam to build.
  • Repeat with each foil packet.
  • Place on a 15xlOxl- inch baking pan.
  • Bake for 30 minutes or till chicken is tender and no longer pink.
  • To serve, carefully open foil packets.
  • Sprinkle with green onion.
  • If desired, serve over rice.
  • Spoon some of the cooking juices over all.
  • Makes 4 servings.
  • Nutrition facts per serving: 165 cal , 3 g total fat 1 g sat fat, 59 mg cholesterol, 675 mg sodium, 9 g carbohydrate , 3 g dietary fiber, 24 g pro
  • Daily Value: 133% vitamin.
  • :A, 40% vitamin.
  • :C, 10% iron.
  • Food exchanges: 1 1/2 vegetable, 3 meat.

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