No one’s got time for boring chicken. Enter these veggie-loaded, flavor-filled foil packs that are entire meals in one. How’s that for easy and delicious?
                Teriyaki Chicken and Vegetable Foil Packs
- Prep Time 30 min
- Total 50 min
- Servings 4
- Ingredients 15
Ingredients
- 2 tablespoons butter, melted
- 1/3 cup packed brown sugar
- 2 tablespoons soy sauce
- 1 tablespoon toasted sesame oil
- 2 teaspoons chili garlic sauce
- 1 teaspoon ground ginger
- 1 cup Progresso™ reduced sodium chicken broth (from 32-oz carton)
- 1 cup uncooked instant white rice
- 1 medium yellow bell pepper, cut in thin strips (1 cup)
- 1 cup shredded carrots
- 2 green onions, thinly sliced on the bias, whites and greens separated
- 4 boneless skinless chicken breasts (6 oz each)
- 2 tablespoons chopped fresh cilantro leaves
- 1 tablespoon black or white sesame seed
- Lime wedges
Instructions
- 
                        Step1Heat gas or charcoal grill. Cut 4 (18x12-inch) sheets of heavy-duty foil. Spray with cooking spray.
- 
                        Step2Place melted butter in medium bowl; set aside. In large bowl, mix brown sugar, soy sauce, oil, chile garlic sauce and ginger. Stir 2 tablespoons of the brown sugar mixture into the butter; reserve.
- 
                        Step3Add chicken broth and instant rice to brown sugar mixture in large bowl; stir and let stand about 8 minutes or until most of liquid is absorbed. Stir in bell pepper, carrots and green onion whites.
- 
                        Step4Meanwhile, add chicken to reserved brown sugar-butter mixture; turn to coat. Place chicken breast on center of each sheet of foil. Spoon rice and vegetable mixture evenly around each chicken breast. Pour any remaining liquid over chicken breasts.
- 
                        Step5Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal.
- 
                        Step6Place packs on grill over medium heat. Cover grill; cook 10 minutes. Rotate packs 1/2 turn; cook 7 to 10 minutes longer or until juice of chicken is clear when center of thickest part is cut (at least 165°F). Remove packs from grill; cut large X across top of each pack. Carefully fold back foil; garnish with green onion greens, cilantro and sesame seed. Serve with lime wedges.
- 
                        Step7To make in oven, place packs on cookie sheet. Bake at 375°F 30 to 35 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165°F). Garnish and serve as directed above.
Nutrition
                        490
                        Calories
                    
                    
                        16g
                        Total Fat
                    
                    
                        40g
                        Protein
                    
                    
                        46g
                        Total Carbohydrate
                    
                    
                        21g
                        Sugars
                    
            Nutrition Facts
Serving Size: 1 Serving
- Calories
- 490
- Calories from Fat
- 150
- Total Fat
- 16g
- 25%
- Saturated Fat
- 6g
- 29%
- Trans Fat
- 0g
- Cholesterol
- 115mg
- 38%
- Sodium
- 770mg
- 32%
- Potassium
- 550mg
- 16%
- Total Carbohydrate
- 46g
- 15%
- Dietary Fiber
- 2g
- 9%
- Sugars
- 21g
- Protein
- 40g
% Daily Value*:
- Vitamin A
- 100%
- 100%
- Vitamin C
- 50%
- 50%
- Calcium
- 6%
- 6%
- Iron
- 20%
- 20%
Exchanges:
2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;Carbohydrate Choice
3Expert Tips
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