Stuffed Mexican Chicken in Foil PacketsSubmitted by josephino
Makes 6 servings
|
|
If you want dinner on the table in about 20 minutes and no clean up, this low fat Mexican-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.
Serves 4-6
|
Ingredients
| 600 |
grams (4 )skinless, boneless chicken breasts |
| 1 |
cup chunky salsa |
| 1 |
cup black beans or dark red kidney beans |
| 1 |
cup sweet corn, frozen or canned |
| 1 |
cup reduced fat Mexican 3 cheese, shredded |
| 2 |
tbsp. chopped red onion |
| 1/2 |
cup cilantro or more, chopped |
Directions
- PREPARATION:
- Preheat oven to 450 degrees.
- Prepare 4(12-inch by 18-inch) sheets of foil wrap or parchment paper.
- Rinse chicken breasts and pat dry.
- Butterfly each breast by cutting down one side almost through to the other side.
- Salt/pepper each breast.
- Place one butterflied chicken breast in the middle of each sheet of foil wrap or parchment paper.
- Spoon one eighth of the salsa, black beans, onion, cheese, cilantro and sweet corn on each of the four chicken breasts.
- Fold each breast over to make a whole breast, then spoon remaining 1/8 of the salsa, black beans, onion, sweet corn, cheese, and cilantro over the top of each breast.
- 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 and top with sour cream if you wish.
Categories
Chicken, Main Dish, Mexican, Bake
|
Serving Size 224.7g |
|
Amount Per Serving |
|
|
|
|
|
|
|
|
|
|
|
Total Carbohydrates 28.8g 10%
|
|
|
|
|
|
|
|
| Vitamin A 13% |
• |
Vitamin C 14% |
| Calcium 19% |
• |
Iron 14% |
|
* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation.
|
|
Legend
Calorie Breakdown (?)
Daily Values (?)
 |
Nutritional Analysis
|
Nutrition Grade
96% confidence
B- |
|
|
|
Bad points
High in cholesterol
|
|
