Basil Chicken and Vegetables

If carrots are not allowed on your low-carb plan, add another bell pepper, thinly sliced, in place of the sliced carrot.


4 servings (serving size: about 5 ounces chicken, 3/4 cup vegetable mixture, and 1 tablespoon cheese)

Recipe from

Oxmoor House

Nutritional Information

Calories 282
Caloriesfromfat 0.0 %
Fat 8.3 g
Satfat 2.1 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 42.9 g
Carbohydrate 7.8 g
Fiber 1.8 g
Cholesterol 102 mg
Iron 2.1 mg
Sodium 219 mg
Calcium 113 mg


Cooking spray
1 1/2 pounds skinless, boneless chicken breast halves, cut into 1-inch strips
1 large bell pepper, thinly sliced
1 small zucchini, sliced
2/3 cup thinly sliced carrot
1/2 cup tightly packed shredded fresh basil
1/2 teaspoon freshly ground black pepper
4 teaspoons olive oil
1/4 cup (1 ounce) grated fresh Parmesan cheese


1. Preheat oven to 375°.

2. Tear off 4 (12-inch) lengths of heavy-duty foil; fold each piece of foil in half, shiny sides together. Place on a baking sheet, and open out flat, shiny side up. Coat with cooking spray.

3. Arrange one-fourth of chicken strips on half of each foil square near the crease. Spoon vegetables evenly over chicken; sprinkle with basil and black pepper. Drizzle 1 teaspoon olive oil over vegetables in each packet. Fold foil over chicken and vegetables, bringing edges together; fold edges over to seal securely. Pleat and crimp edges to make an airtight seal. Bake at 375° for 30 minutes.

4. Remove chicken mixture from packets, and transfer to individual serving plates. Or, if desired, place packets on individual serving plates; cut an opening in the top of each packet, and fold aluminum foil back. Sprinkle each serving with 1 tablespoon Parmesan cheese.

carbo rating: 6

The Complete Step-by-Step Low Carb Cookbook,

Oxmoor House

January 2005
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