Low Fat Foil Parcel for One
Discover the ultimate solution for a light, flavorful, and fuss-free dinner with this Low Fat Foil Parcel for One. Perfect for solo meals or healthy weekday dinners, this recipe combines tender boneless chicken breast with a medley of vibrant vegetables, including zucchini, carrots, red bell peppers, and cherry tomatoes. A touch of olive oil, zesty lemon juice, and aromatic dried Italian herbs adds a bold punch of flavor while keeping it low in fat. The magic happens in the aluminum foil pouch, which locks in moisture and intensifies the aromas as it bakes to perfection in just 25 minutes. With minimal prep, easy cleanup, and a nutrient-packed balance of lean protein and veggies, this one-serving wonder is perfect for anyone aiming to eat healthy without sacrificing taste.
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Recipe Information
Ingredients
- 150 g Boneless skinless chicken breast
- 0.5 medium Zucchini
- 0.5 medium Carrot
- 0.5 medium Red bell pepper
- 5 pieces Cherry tomatoes
- 1 piece Garlic clove
- 1 teaspoon Olive oil
- 1 teaspoon Lemon juice
- 0.5 teaspoon Dried Italian herbs (basil, oregano, thyme)
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Preheat your oven to 200°C (390°F).
Cut a large piece of aluminum foil, approximately 12x18 inches, and place it on a flat surface.
Slice the zucchini and carrot into thin rounds. Cut the red bell pepper into thin strips. Halve the cherry tomatoes. Mince the garlic clove.
Lay the chicken breast in the center of the foil sheet.
Arrange the zucchini, carrot, red bell pepper, cherry tomatoes, and minced garlic evenly around and on top of the chicken breast.
Drizzle the olive oil and lemon juice over the chicken and vegetables.
Sprinkle the dried Italian herbs, salt, and black pepper evenly over the entire parcel.
Fold the foil over the chicken and vegetables, sealing the edges tightly to form a closed pouch.
Place the foil parcel on a baking sheet and bake in the oven for 25 minutes, or until the chicken is fully cooked and the vegetables are tender.
Carefully open the foil parcel (watch out for hot steam) and serve immediately.
Nutrition Facts
Calories |
434 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.6 g | 25% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 114 mg | 38% | |
| Sodium | 1647 mg | 72% | |
| Total Carbohydrate | 18.5 g | 7% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 12.3 g | ||
| Protein | 44.4 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 71 mg | 5% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 981 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
