When you’re rushed for dinner, try this all-in-one-packet combo of chicken and fresh vegetables. While the packets bake, boil some whole-grain pasta to serve on the side.

　　

Ingredients

Serves 4; 3 ounces chicken and 2/3 cup vegetables per serving

　　1 1/2 cups cherry tomatoes, halved

　　1 medium zucchini, quartered lengthwise and thinly sliced crosswise

　　1/4 cup thinly sliced red onion

　　2 teaspoons olive oil

　　1 teaspoon grated lime zest and 2 teaspoons grated lime zest, divided use

　　1 tablespoon fresh lime juice

　　1/4 teaspoon ground cumin and 1/4 teaspoon ground cumin, divided use

　　1/8 teaspoon salt and 1/8 teaspoon salt, divided use

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

　　

Step 1

Preheat the oven to 425°F. Cut eight 15-inch-long sheets of cooking parchment or aluminum foil. Set aside.

　　

Step 2

In a large bowl, combine the tomatoes, zucchini, onion, oil, 1 teaspoon lime zest, the lime juice, 1/4 teaspoon cumin, and 1/8 teaspoon salt, stirring to coat. Set aside.

　　

Step 3

In a small bowl, stir together the remaining 2 teaspoons lime zest, remaining 1/4 teaspoon cumin, and remaining 1/8 teaspoon salt. Sprinkle on both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.

　　

Step 4

Slightly mound the tomato mixture on the center of four of the parchment or foil sheets. Place the chicken on the tomato mixture. Place the remaining four sheets of parchment or foil over the chicken. Fold the edges toward the center. Holding the tops together, fold several times to seal securely. Place the packets on a large baking sheet.

　　

Step 5

Bake for 20 minutes. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the chicken is no longer pink in the center, carefully open the remaining packets and serve. If the chicken isn’t done, reclose the open packet and continue baking all the packets for about 5 minutes. Serve the chicken and vegetables in the packets.

　　

Nutrition Information

Step 6

(Per serving)

　　

Step 7

Calories: 176

　　

Step 8

Total fat: 4.0g

　　

Step 9

Saturated: 0.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 2.0g

　　

Step 13

Cholesterol: 66mg

　　

Step 14

Sodium: 233mg

　　

Step 15

Carbohydrates: 7g

　　

Step 16

Fiber: 2g

　　

Step 17

Sugars: 4g

　　

Step 18

Protein: 28g

　　

Step 19

Calcium: 30mg

　　

Step 20

Potassium: 269mg

　　

Dietary Exchanges

Step 21

1 vegetable

　　

Step 22

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition