Roy’s Light (and Versatile) Chicken and Vegetables in Foil

2 servings       No nutrition information because it will depend on what you use!

Ingredients (A rough guide. All but chicken is optional, see notes)

· 8-12 oz skinless boneless chicken breast, sliced lengthwise into cutlets

· 1/2 bell pepper, sliced

· 1 small zucchini, sliced and cut into quarters

· 1 small yellow onion, thinly sliced from root to top

· 1 Tbsp minced garlic (about 3 cloves)

· 2 tsp olive oil OR 2 Tbsp calorie-free dressing

· 1 tsp spice blend of choice

· 1/2 teaspoon salt, or to taste

· 1/4 teaspoon fresh ground black pepper, or to taste

· 6 slices of lemon, seeded

Directions

1. Preheat oven to 450˚F. Ready a sheet pan and cut out 2 sheets of heavy-duty foil, each measuring about 12”x18”.

2. Splitting everything between the two sheets of foil, assemble the veggies in the center of each to make a ‘bed’ for the chicken to lie on. Sprinkle salt, pepper, and about 1/4 tsp of your chosen spice blend over the veggies.

3. Lay the chicken cutlets on top of their veggie beds, sprinkle each with the remaining salt, pepper, and spice blend. Drizzle oil or dressing over the chicken, then lay 3 slices of lemon on top of each cutlet.

4. Pull the longer sides of foil up to meet and fold them together to seal them. Do the same with the shorter side until the foil packet is sealed tightly closed. OPTIONAL, but helpful, insert an oven-safe probe thermometer into the thicker of the two breasts before sealing the foil to monitor temperature.

5. Transfer the foil packs to a large baking sheet and cook for 20 to 25 minutes, or until chicken is cooked through and veggies are tender. Chicken is cooked through when internal temperature registers at 165°F. If you’re worried about overcooking the chicken, take it out at 160°F and allow it to sit sealed in the foil another 5-6 minutes for ‘carryover cooking’.

6. Carefully poke a hole in the top of the packets to release some steam. Carefully, open the packets away from your face because the remaining steam inside can burn. Remove the food to a plate and enjoy!

Notes

· This is more a method than a recipe since any of the ingredients (aside from the chicken) can be substituted with something else.

· If you use firmer veggies, like broccoli, cauliflower, carrots, potatoes, etc., cut them fairly small to cook through OR parcook them in the microwave for a few minutes to give them a head start.