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Teriyaki Chicken and Vegetable Foil Packs

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Teriyaki Chicken and Vegetable Foil Packs
  • Prep 30 min
  • Total 50 min
  • Servings 4
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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?
by: Tablespoon Kitchens
Updated Mar 27, 2017

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

  • 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.

Expert Tips

  • tip 1
    Short on time? Opt for bagged preshredded carrots.
  • tip 2
    Like it hot? Use 1 tablespoon chile garlic sauce instead of just 2 teaspoons.

Nutrition Information

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
3
*Percent Daily Values are based on a 2,000 calorie diet.
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