Chicken and Vegetables
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
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
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
SERVING PROVIDES, 2 Breads, 1 Fruit/Vegetable, 3 Protein/Milks.
POINTS PER SERVING: 7.
MAKES 4 SERVINGS