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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.
