Teriyaki Chicken and Vegetable Foil Packs

Name: Teriyaki Chicken and Vegetable Foil Packs
Prep time: 30 min
Total time: 50 min
Yield: 4
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

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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

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