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Basil Chicken and Vegetables

Yield 4 servings (serving size: about 5 ounces chicken, 3/4 cup vegetable mixture, and 1 tablespoon cheese)
If carrots are not allowed on your low-carb plan, add another bell pepper, thinly sliced, in place of the sliced carrot.

Ingredients

  • 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

Nutrition 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

How to Make It

  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.

  5. carbo rating: 6

The Complete Step-by-Step Low Carb Cookbook