Simple Tasty Health: Foil Pack Dinner

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Guest Post By: Angela Tsagarakis, UTSW Dietetic Intern and Master's student

Growing up I was always a meat and potatoes type of girl. My favorite meal throughout childhood and even to this day is the lemon chicken and potatoes my grandma cooks. Now that I live on my own, I have tweaked the recipe a bit and added some vegetables to the mix. Instead of making a big sheet pan of this meal, I make it in individual foil packs since I am cooking for one rather than a whole family. The foil packs are convenient pre-portioned meals and require less cook time. With summer coming up, you can throw these packets on the grill or cook them in the oven. You can also customize this recipe by adding in other vegetables and seasoning of your choice! Enjoy!

Chicken, potato, and zucchini foil packs

Prep time: 15 minutes

Cook time: 30 minutes

 

Ingredients:

  • 2 zucchinis  (I used 1 green and 1 yellow)

  • 1 lb boneless, skinless chicken breast

  • ~2 cups diced baby red potatoes

  • Feel free to add your favorite vegetables, just be sure to cut into small pieces so everything cooks uniformly.

Seasoning:

  • Olive oil

  • Oregano

  • Garlic salt

  • Lemon juice

  • Or choose your favorite seasonings!

Other items you’ll need:

  • Non-stick foil (heavy duty if grilling)

  • Thermometer

 

Directions:

  1. Preheat the oven to 400?

  2. Cut out 4 pieces of foil (each 12”x12”).

  3. Cut the zucchini into small quarter pieces and set aside.

  4. Cut the potatoes into small pieces (about 1” cubes or smaller) so that they cook quickly in time with the chicken. Set aside with the zucchini.

  5. Cut the chicken into chunks about 1”x2”

  6. Place ¼ of the cut chicken in the middle of each piece of foil then divide the zucchini and potatoes amongst the packets.  

  7. Drizzle olive oil and lemon juice over each packet, as well as, the rest of the seasonings, to taste.

  8. Fold foil over the contents of each packet and scrunch the ends of the foil together to close off the foil pack so that all of the food is completely covered.

  9. Place each packet on a baking sheet and cook for 30 minutes. Be sure not to open the foil packets too often to check on them. Check that the internal temperature of the chicken is 165? after 30 minutes.



 

 

Angela Tsagarakis is a dietetic intern from the UT Southwestern Clinical Nutrition coordinated program. She moved from California to follow her passion in nutrition which stemmed from living an active lifestyle and wanting to help people healthfully fuel their body.

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