Foil-Wrapped Vegetables and Chicken (or Fish)

Foil-Wrapped Vegetables and Chicken (or Fish)
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Summary

Enhance an easy, healthy entree with a delicious Greek yogurt marinade.

  • Prep time
    20 min
  • Cook time
    15 min
  • Servings
    4 Servings
  • Serving size
    1 chicken or fish filet-vegetable packet
Dinner Lunch Main Dish Lower Carb
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 chicken or fish filet-vegetable packet
  • Amount per serving Calories 200

  • Total Fat 3g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 65mg
  • Sodium 330mg
  • Total Carbohydrate 14g
    • Dietary Fiber 5g
    • Total Sugars 6g
  • Protein 30g
  • Potassium 560mg
  • Phosphorus 270mg

Choices/Exchanges: 1/2 Carbohydrate, 1 Nonstarchy vegetable, 3 Lean protein

Dinner Lunch Main Dish Lower Carb
Ingredients

Ingredients

  • boneless, skinless chicken breast halves or salmon filets (4 x 4-oz. chicken breasts )
    16 oz
  • fresh vegetables
    4 cups
  • lemon (sliced)
    1
  • sprigs fresh thyme
    4
  • Light & Fit peach mango or vanilla Greek nonfat yogurt with zero artificial sweeteners
    5 oz
  • Juice and zest from 1 lemon
    1
  • fresh parsley (chopped)
    2 tbsp
  • soy sauce
    1 tbsp
  • red pepper flakes
    1/4 tsp
Directions

Directions

  1. Preheat oven to 400°F

  2. For each packet/portion: Lay a 16x12-inch piece of foil out on a clean work surface. Top with 1 cup mixed vegetables, 1 chicken breast or salmon filet, 2 slices of lemon, a sprig of fresh thyme.

  3. In a small bowl, combine yogurt, lemon juice and zest, parsley, soy sauce and red pepper flakes. Spoon 3 Tbsp. yogurt mixture over fish or chicken and fold foil over to enclose the mixture. Seal the edges and place packet on a sheet pan. Repeat process with remaining 3 packets.

  4. Bake packets in oven for 15 minutes. Remove from oven, open packets and serve while hot.

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