Low Fat Packet Italian Chicken and Vegetables
Transform your weeknight dinner routine with this flavorful and healthy Low Fat Packet Italian Chicken and Vegetables recipe! Perfectly portioned and cooked to tender perfection in individual foil packets, this dish combines juicy boneless chicken breasts with a vibrant medley of zucchini, cherry tomatoes, red bell pepper, and onion. Infused with the aromatic blend of garlic, Italian seasoning, and a hint of olive oil, this meal is as nutritious as it is delicious, offering a low-fat option without compromising on flavor. The foil-packet technique locks in moisture and flavor, while making cleanup a breeze—ideal for busy lifestyles! Garnish with fresh parsley and serve with a squeeze of lemon for a zesty finish that ties everything together. With only 15 minutes of prep time, you’ll have a heart-healthy, oven-ready dinner that’s packed with colorful veggies and Mediterranean-inspired goodness!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 2 medium Zucchini
- 1.5 cups Cherry tomatoes
- 1 large Red bell pepper
- 1 small Yellow onion
- 3 cloves Garlic cloves
- 2 tablespoons Olive oil
- 2 teaspoons Dried Italian seasoning
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley (optional, for garnish)
- 4 pieces Lemon wedges (optional, for serving)
- 4 sheets Aluminum foil
Instructions
Preheat your oven to 400°F (200°C).
Slice the zucchini into thin rounds, cut the cherry tomatoes in half, dice the red bell pepper into bite-sized pieces, and finely chop the yellow onion and garlic cloves.
Lay out 4 large sheets of aluminum foil, approximately 12x18 inches each.
Place one chicken breast in the center of each sheet of foil.
Divide the zucchini, cherry tomatoes, red bell pepper, onion, and garlic evenly among the 4 foil packets, arranging the vegetables around and over the chicken.
Drizzle about 1/2 tablespoon of olive oil onto each chicken and vegetable mound.
Sprinkle 1/2 teaspoon of Italian seasoning, 1/4 teaspoon of salt, and a pinch of black pepper over each packet.
Fold the sides of each foil sheet upwards and seal the edges tightly to create a packet, ensuring there are no gaps for steam to escape.
Place the packets on a baking sheet and transfer to the preheated oven.
Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
Carefully remove the packets from the oven and let them rest for 2-3 minutes before opening them.
Garnish with chopped fresh parsley, if desired, and serve with a lemon wedge for added flavor.
Nutrition Facts
Calories |
425 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.0 g | 18% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 631 mg | 27% | |
| Total Carbohydrate | 19.0 g | 7% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 8.5 g | ||
| Protein | 57.4 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 70 mg | 5% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 1106 mg | 24% | |
*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.
