Tin foil chicken and vegetables is a fantastic week night meal. This recipe is quick, simple, good for you and delicious. It’s easy to mix up the dish’s flavors by simply switching out one or two ingredients. Using the ingredients below, each serving is home to less than 300 calories, packed with muscle building protein and very filling.
Tin Foil Chicken and Vegetables
Servings – 2-4
Prep Time – 10 minutes
Cook Time – 30 minutes
Difficulty – 1
2-4 boneless, skinless chicken breasts (to lower cook time, divide into sections)
1 cup frozen corn (thawed)
2/3 cup black beans drained and rinsed
2/3 cup halved cherry tomatoes
1/4 cup diced green pepper
1/4 cup diced yellow onion
1 Tablespoon extra virgin olive oil
2-4 Tablespoons taco seasoning
2-4 teaspoons cayenne pepper
2-4 large squares of tin foil
Pre-heat oven to 375.
Add olive oil, peppers and onion to sautee pan and cook until onions start to become clear.
Place each chicken breast in center of one tin foil sheet.
Season chicken with taco and cayenne powders.
Top each chicken breast with tomatoes, corn, black beans, green pepper and onion.
Fold tin foil into packet around chicken with small opening to vent.
Place in oven for 25-20 minutes or until juice runs clear.
Serve by carefully opening foil packets and pouring chicken, vegetables and juice onto a plate.This simple chicken and vegetables recipe can be switched up for winter by adding squash and carrots or swapping out taco flavors for basil and thyme. You can see how the calorie count would change when plug in your choice of ingredients in here. Use fresh vegetables for a colorful and delicious meal that’s great all year long, very easy to cleanup and won’t take away from family time. Give this tin foil chicken and vegetables recipe a try.
I love it and know you will too!
Homemade Honey Sesame Chicken is a healthy alternative to high calorie, high salt content restaurant style Asian food from P.F. Chang’s or the local, MSG ridden, Chinese take-out. It’s baked, rather than deep fried, which keep calories and fats low, and serving over snow peas instead of white or fried rice helps you stay away from starchy, not-so-good for you dinner dishes. Easy to make at home, Team FitNice loves this simple, but delicious recipe and can’t wait for you to try it!
Honey Sesame Chicken
Prep Time: 20 minutes
Cook Time: 60 minutes
4 boneless, skinless chicken breasts – cubed
1 cup cornstarch
Salt and pepper as desired
1/4 cup canola oil
3/4 cup honey
3/4 cup soy sauce
1/2 cup ketchup
1/2 cup rice wine vinegar
1 teaspoon sesame oil
1 teaspoon minced garlic
1 Tablespoon cornstarch
Additional sesame seeds for garnish as desired
1. Preheat oven to 325, season cubed chicken with salt and pepper.
2. Place cornstarch in bowl and gently beaten eggs in separate bowl. Coat chicken in cornstarch then cover with egg batter.
3. Brown battered chicken in canola oil over medium heat then place in greased 9×13 baking pan.
4. In medium mixing bowl combine honey, soy sauce, ketchup, rice wine vinegar, sesame oil, garlic and cornstarch.
5. Douse chicken with sauce and bake 45 minutes, or until cooked through, stirring frequently to cover chicken in sauce.
6. Toss cooked chicken in medium sized mixing bowl with additional sesame seeds, if desired.
7. Serve over edamame or snow peas.That’s your recipe for Honey Sesame Chicken! One of the best things about it is that you can easily substitute white vinegar or olive oil for rice wine vinegar and canola oil, making it accessible even to those who don’t have an exotic spice rack. Remember to keep it healthy by accompanying with greens, like edamame or snow peas, rather than carb heavy rice. Stir some up, serve and enjoy this evening.