If you want dinner on the table in about 20 minutes and no clean up, this low fat Southwestern-style chicken in foil is the answer. When you seal the food in the packs, be sure to leave some space for air to circulate inside. Be careful when unsealing the packs after cooking, as the escaping steam will be very hot.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
- 4 12-inch by 18-inch sheets of foil wrap
- 4 skinless, boneless chicken breasts
- 1 cup chunky salsa
- 1 cup black beans or dark red kidney beans
- 1 cup frozen or canned sweetcorn
Preparation:
Preheat oven to 450 degrees.
Rinse chicken breasts and pat dry. Place one chicken breast in the middle of each sheet of foil wrap or parchment paper. Spoon one fourth of the salsa, black beans and sweetcorn on each of the four chicken breasts.
Seal each pack by bringing up sides and folding the top edge over twice. Seal the edges in the same way, leaving enough room for heat to circulate inside.
Place packs on a cookie sheet and cook for 20 minutes. Unseal packs carefully. Serve with some instant, microwavable brown rice.
Per Serving: Calories 291, Calories from Fat 25, Total Fat 2.7g (sat 0.6g), Cholesterol 98mg, Sodium 379mg, Carbohydrate 21g, Fiber 5.4g, Protein 45.6g
