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Basil Chicken and Vegetables Recipe

Basil Chicken and Vegetables Recipe

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Ingredients

Count

Nutrition

241

Calories

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Ingredients:

Serving

cooking spray
1 1/2 lb 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 tsp freshly ground black pepper
4 tsp olive oil
1/4 cup (1 oz) grated fresh parmesan cheese

Directions:

Preheat oven to 375°.
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.
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.
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

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	241.4 Kcal (1011 kJ)
Calories from fat	91.12 Kcal
		% Daily Value*
Total Fat	10.12g	16%
Cholesterol	101.9mg	34%
Sodium	592.44mg	25%
Potassium	599.4mg	13%
Total Carbs	3.96g	1%
Sugars	2.2g	9%
Dietary Fiber	1.11g	4%
Protein	35.01g	70%
Vitamin C	31.8mg	53%
Vitamin A	1mg	32%
Iron	12.7mg	70%
Calcium	36.9mg	4%

Amount Per 100 g
Calories	101.51 Kcal (425 kJ)
Calories from fat	38.32 Kcal
		% Daily Value*
Total Fat	4.26g	16%
Cholesterol	42.85mg	34%
Sodium	249.12mg	25%
Potassium	252.05mg	13%
Total Carbs	1.67g	1%
Sugars	0.93g	9%
Dietary Fiber	0.47g	4%
Protein	14.72g	70%
Vitamin C	13.4mg	53%
Vitamin A	0.4mg	32%
Iron	5.3mg	70%
Calcium	15.5mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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