Chyrel's Recipes From Friends

Chicken and Vegetables Recipe


Chicken and Vegetables           




Ingredients:
Four 4-ounce skinless boneless chicken breasts
1 1/2 cups sliced mushrooms
1 red bell pepper, seeded and cut into 1” strips
1 medium zucchini, sliced
1 onion, coarsely chopped
1/4 cup + 2 tablespoons barbecue sauce
2 garlic cloves, minced
4 cups hot cooked rice


Method:
1. Preheat the oven to 350º F.

2. Tear off four 12" squares of foil; place 1 chicken breast in the center of each. Top with the mushrooms, pepper, zucchini and onion.

3. In a small bowl, combine the barbecue sauce and gar­lic; spoon evenly over the chicken and vegetables. Make packets by bringing the 2 sides of the foil up to meet in the center and folding the edges over, then folding the edges of each end together. Allowing room for the packet to expand, crimp the edges. Place the packets on a baking sheet. Bake until the chicken is cooked through and the vegetables are tender, about 40 minutes. Open the packets carefully when testing for doneness, as steam will escape.

4. Place 1 cup rice on each of 4 plates; spoon the con­tents of 1 packet over each portion.

PER SERVING: 388 Calories, 4 g Total Fat, 1 g Saturated Fat, 66 mg Cholesterol, 278 mg Sodium, 54 g Total Carbohydrate, 5 g Dietary Fiber, 33 g Protein, 53 mg Calcium.

SERVING PROVIDES, 2 Breads, 1 Fruit/Vegetable, 3 Protein/Milks.

POINTS PER SERVING: 7.

MAKES 4 SERVINGS

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© 2004