Monday, May 21, 2007

Chicken and Summer Squash Packets

This is another recipe that is great for using up summer bounty from the veggie garden. An added plus is that is doesn't dirty a pan!

Prep: 20 minutes
Bake: 25 minutes
Yield: 4 servings

4 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon salt. divided
1/4 teaspoon pepper divided
1 medium onion, sliced
2 tablespoons Dijon mustard
1 small zucchini, cut into 1/4-in slices
1 small yellow summer squash, cut into 1/4-in slices
2 cups fresh sliced mushrooms
3/4 teaspoon dried basil
1/8 teaspoon garlic powder
1/8 teaspoon paprika
1 tablespoon butter
1 tablespoon grated Parmesan cheese

Flatten chicken to 1/4-in thickness, sprinkle with 1/8 teaspoon each of salt and pepper. Cut eight 15-in by 12-in rectangles of heavy duty foil; place one rectangle on top of another to make four. Divide onion slices among the four rectangles; top with chicken, mustard, zucchini, yellow squash and mushrooms.

Combine the basil, garlic powder, paprika and remaining salt and pepper; sprinkle over vegetables. Dot with butter. Fold foil around vegetable mixture and seal tightly. Place packets on baking sheet.

Bake at 425 for 25-30 minutes or until juices run clear. Open foil carefully to allow steam to escape. Sprinkle with Parmesan cheese.

Tips and Tricks
In place of chicken breast, use chicken tenderloins to skip the flattening step.
Make It Healthier
Omit salt and cheese. Use trans-fat free spread.
How Kids Can Help
Measure spices. Arrange ingredients on foil. Close foil packages.
Suggested Sides
green salad, steamed corn seasoned with Herbal Salt Substitute

Nutrition Facts
1 packet equals 206 calories, 7 g fat (3 g saturated fat), 71 mg cholesterol, 449 mg sodium, 10 g carbohydrate, 3 g fiber, 27 g protein
Diabetic Exchanges
3 very lean meat, 2 vegetable, 1 fat

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