Chicken and Summer Squash Packets Recipe

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Ingredients:

Serving

2 -4 oz boneless skinless chicken breast halves
1/4 tsp salt, divided
1/4 tsp pepper, divided
1 medium onion, sliced
2 tbsp dijon mustard
1 small zucchini , cut into 1/4 inch slices
1 small yellow squash , cut into 1/4 inch slices
2/3 cup frozen corn, thawed
3/4 tsp dried basil
1/8 tsp garlic powder
1/8 tsp paprika
1 tbsp fat-free margarine
1 tbsp parmesan cheese

Directions:

Preheat oven to 425 degrees F. Prepare 2 15” x 12” rectangles of heavy-duty foil for the packets.
Flatten chicken to 1/4 inch thickness; sprinkle with 1/8 tsp of the salt and pepper.
Divide the onion slices between the two foil pieces. Top with chicken, mustard, squashes, and corn.
Combine the basil, garlic powder, paprika, and remaining salt and pepper. Sprinkle evenly over each vegetable packet, and dot with margarine. Fold foil around mixture and seal tightly.
Bake for about 25-30 minutes, or until chicken juices run clear.
Open foil carefully, allowing steam to escape safely. Sprinkle with Parmesan cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	312.93 Kcal (1310 kJ)
Calories from fat	122.84 Kcal
		% Daily Value*
Total Fat	13.65g	21%
Cholesterol	56.79mg	19%
Sodium	1215.85mg	51%
Potassium	377.48mg	8%
Total Carbs	30.61g	10%
Sugars	9.56g	38%
Dietary Fiber	2.64g	11%
Protein	17.98g	36%
Vitamin C	6.8mg	11%
Vitamin A	0.1mg	3%
Iron	2.3mg	13%
Calcium	132.1mg	13%

Amount Per 100 g
Calories	148.38 Kcal (621 kJ)
Calories from fat	58.25 Kcal
		% Daily Value*
Total Fat	6.47g	21%
Cholesterol	26.93mg	19%
Sodium	576.51mg	51%
Potassium	178.99mg	8%
Total Carbs	14.52g	10%
Sugars	4.53g	38%
Dietary Fiber	1.25g	11%
Protein	8.53g	36%
Vitamin C	3.2mg	11%
Iron	1.1mg	13%
Calcium	62.6mg	13%

* 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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