Asian Chicken and Broccoli Foil Packets Recipe

Looking for an easy Asian Chicken and Broccoli Foil Packets recipe? Learn how to make Asian Chicken and Broccoli Foil Packets using healthy ingredients.


Submitted by lingmao

Makes 4 servings



Make ahead foil packets for the freezer, just bursting with Vitamin C.

Recipe Ingredients for Asian Chicken and Broccoli Foil Packets

8 1/2 ounces broccoli
8 ounces snow peas
1/4 cup green onions, finely chopped
2 1/2 ounces red bell pepper (1/2 large)
4 1/2 ounces water chestnuts (1 eight ounce can, drained)
2 1/2 ounces dry sherry
3 tablespoons light soy sauce
2 teaspoons sesame oil
1 teaspoon ginger, minced
1 teaspoon garlic, minced
8 ounces chicken breast

Recipe Directions for Asian Chicken and Broccoli Foil Packets

  1. Set a big pot of water on to boil.

  2. The vegetables need to be parboiled to prepare them for the freezer. Put a large pot of water on to a boil. Parboil the broccoli for three minutes, the red pepper and snow peas for two minutes and the green onion for one minute. Stop the cooking process by transferring the vegetables to a strainer and running under cold water immediately after removing from the hot water bath.

  3. Move the vegetables to a large bowl and season with the sherry, soy sauce, sesame oil, ginger and garlic. Toss well.

  4. Prepare 4 large sheets of heavy duty aluminum foil by creating a depression in each one so the sauce doesn't escape. Divide the vegetables between the four sheets. Top each with two ounces of chicken breast and spoon the remainder of the sauce over each one. Wrap tightly and store in a large zip lock bag in the freezer.

  5. To cook, preheat oven to 375. Put the foil packet(s) on a baking sheet (to guard against leakage) and bake for 40 minutes.

Categories

Vegetables, Main Dish

Nutrition Facts
Serving Size 264.1g
Amount Per Serving
Calories
206
Calories from Fat
37
% Daily Value*
Total Fat
4.1g
6%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
33mg
11%
Sodium
569mg
24%
Potassium
519mg
15%
Total Carbohydrates
22.5g
7%
Dietary Fiber
3.8g
15%
Sugars
4.4g
Protein
16.9g
Vitamin A 33% Vitamin C 207%
Calcium 7% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • High in manganese
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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