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Foil-Packet Southwestern Chicken Dinner

Prep Time:
10 min

Total Time:
40 min

Makes:
4 servings

What You Need

1-3/4 cups warm water

2 cups instant brown rice, uncooked

4 small boneless skinless chicken breast halves (1 lb.)

1/4 cup KRAFT Light Ranch Dressing

1-1/2 tsp. chili powder

1/2 cup KRAFT 2% Milk Shredded Sharp Cheddar Cheese

1 bunch broccoli, cut into florets (about 4 cups)

1 red pepper, chopped

Make It

HEAT oven to 400°F. Combine water and rice; let stand 5 min. Spoon onto centers of 4 large sheets of heavy-duty foil; top with remaining ingredients.

BRING up foil sides. Double fold top and both ends to seal each packet, leaving room for heat circulation inside. Place in 15x10x1-inch pan.

BAKE 25 to 30 min. or until chicken is done (165°F). Cut slits in foil to release steam before opening each packet.

Kraft Kitchens Tips

Cooking Know-How

To prevent rice from sticking to the foil, spray foil with cooking spray before using. Or, use nonstick foil.

Cooking Know-How

If the chicken breast halves in your market are larger than 1/4 lb. each, they will take longer to cook. Be sure to cook them long enough so that they are no longer pink in the centers and the juices run clear (165°F).

Substitute

Substitute 1 pkg. (10 oz.) frozen corn, thawed, for the broccoli.

K:47105v0:90599

(274)

Rated

by sugarplum211 on 11/4/2008
" I put salsa on top of my chicken and then cooked it that way, added corn instead of broccoli, and put cheese on top of it before serving. Everyone loved it!!!"

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Nutrition Infomation

Calories

400

Total fat

10 g

Saturated fat

3.5 g

Cholesterol

80 mg

Sodium

400 mg

Carbohydrate

44 g

Dietary fiber

5 g

Sugars

3 g

Protein

34 g

Vitamin A

70 %DV

Vitamin C

100 %DV

Calcium

25 %DV

Iron

15 %DV

Healthy Living Information

Low fat

Low calorie

Good source of vitamin A or C

Low sodium

Diet Exchange

2-1/2 Starch + 2 Vegetable + 3 Meat (L) + 1/2 Fat

Nutrition Bonus

The broccoli and red pepper in this easy-to-make low-calorie low-fat meal not only team up to provide vitamin A, but are also rich in vitamin C. Carb Choices: 3