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?
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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
Steps
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-
1
Heat gas or charcoal grill. Cut 4 (18x12-inch) sheets of heavy-duty foil. Spray with cooking spray.
-
2
Place 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.
-
3
Add 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.
-
4
Meanwhile, 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.
-
5
Bring 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.
-
6
Place 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.
-
7
To 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.
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Expert Tips
-
Short on time? Opt for bagged preshredded carrots.
-
Like it hot? Use 1 tablespoon chile garlic sauce instead of just 2 teaspoons.
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Nutrition Information
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
- 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
3
*Percent Daily Values are based on a 2,000 calorie diet.
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© 2020 ®/TM General Mills All Rights Reserved
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var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22DoubleClick_85b6dd00-9c06-42a8-93c5-4fe5bd1c7f19\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22r02c5939ac4174dd8a187d04f5ce9827d\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpBottomAd\x22,\x22deferredContainerView\x22\x3a\x22DoubleClick\x22\x7d,\x22viewName\x22\x3a\x22DoubleClick\x22\x7d');
var configuration = {"adId":"OMP/tablespoon/recipes/728x90_BTF_RDP4thAd-LeaderboardFlex","minPageWidth":"1000","maxPageWidth":"9999","defaultMinPageWidth":"1000","defaultMaxPageWidth":"9999","enableLyticsIntegration":true,"lyticsWaitTimeThreshold":5000,"size":"[[970, 250], [970, 90], [728, 90]]","refreshWhenViewed":false,"adContainerId":"bc4ca92c-bc4c-4406-9914-814cf7fb68c3","doubleClickAdContainerId":"94cfca9e-84cf-4776-b2f5-4a40e8121d3e","adCaptionText":"Advertisement","networkCode":"/15704463/","relevantMetadata":[],"privacyOptOut":false};
var moduleName = 'doubleClick';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
