Chicken Surprise Packet - KNEP - Kentucky Nutrition Education Program

Recipes

Chicken Surprise Packet

Servings:1Serving Size:1 foil packetRecipe Cost:$1.54Cost per Serving:$1.54
Chicken Surprise Packet

Ingredients:

  • 1 (2 ounces) skinless chicken tender
  • ¼ cup sliced fresh mushrooms
  • ½ cup sliced carrots
  • ¼ cup sliced onion
  • ¼ cup sliced red and/or green bell pepper
  • ½ cup diced potatoes, with or without skin
  • ¼ teaspoon thyme
  • 1⁄8 teaspoon salt
  • Dash black pepper or lemon pepper

Directions:

  1. Wash hands with warm water and soap, scrubbing for 20 seconds.
  2. Pound chicken tender to 1/2-inch thickness and place on a piece of heavy-duty foil (12-inches square).
  3. Rewash hands after handling raw meat.
  4. Layer mushrooms, carrots, onions, pepper, and potatoes over the chicken. Sprinkle with seasonings.
  5. Fold foil around chicken and vegetables and seal tightly. Place on a grill over very low heat for 30 minutes or place on a baking sheet and cook in an oven at 375 degrees F for 30 minutes
    or until chicken reaches an internal temperature of 165 degrees F as tested by a meat thermometer.
  6. Refrigerate leftovers within 2 hours.
Source: Rosie Allen, Retired Area Nutrition Agent with the University of Kentucky Cooperative Extension Service Nutrition Education Program

Nutrition facts per serving: 120 calories; 1 g total fat; 0 g saturated fat; 0 g trans fat; 30 mg cholesterol; 360 mg sodium; 14 g total carbohydrate; 3 g fiber; 4 g total sugar; 0 g added sugars; 15 g protein; 0% Daily Value of vitamin D; 2% Daily Value of calcium; 6% Daily Value of iron;8 % Daily Value of potassium