Chicken with Whole-Grain Mustard & Zucchini in Packets Recipe

Looking for an easy Chicken with Whole-Grain Mustard & Zucchini in Packets recipe? Learn how to make Chicken with Whole-Grain Mustard & Zucchini in Packets using healthy ingredients.


Submitted by benbaldizon

Makes 1 serving



~60 min, 4 servings Make Ahead Tip: Equipment: Parchment paper or foil Tip: Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded ?chicken fingers.? Grill Variation: Cooking in packets is great for the grill, but it's not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 14 to 16 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking.

Recipe Ingredients for Chicken with Whole-Grain Mustard & Zucchini in Packets

24 oz boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds, 4 breasts), trimmed and tenders removed (see Tip)
2 tablespoons Whole Grain Mustard
2 small zucchini, thinly sliced
2 sweet banana peppers, or cubanelle peppers, cut into 1-inch pieces
20 2 shallots shallots
1 1/2 cups halved grape or cherry tomatoes
4 teaspoons extra-virgin olive oil
1 tablespoon thyme (fresh, chopped, or 1 teaspoon dried)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

Recipe Directions for Chicken with Whole-Grain Mustard & Zucchini in Packets

  1. Preheat oven to 400F (or see Grill Variation, below).

  2. To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.

  3. Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch border around the edges for folding and spread with mustard.

  4. Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.

  5. Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165F, about 25 minutes. (Carefully open one package to check for doneness"be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.

Categories

Main Dish

Nutrition Facts
Serving Size 1458.1g
Amount Per Serving
Calories
1682
Calories from Fat
662
% Daily Value*
Total Fat
73.5g
113%
Saturated Fat
16.7g
84%
Trans Fat
0.0g
Cholesterol
606mg
202%
Sodium
1797mg
75%
Potassium
3399mg
97%
Total Carbohydrates
39.3g
13%
Dietary Fiber
13.2g
53%
Sugars
20.0g
Protein
207.7g
Vitamin A 210% Vitamin C 626%
Calcium 24% Iron 81%
* 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
  • High in niacin
  • High in selenium
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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