Southwestern Chicken & Rice Foil Packets
Experience a burst of southwestern flavors with this quick and healthy foil packet meal! Perfect for busy weeknights, this dish combines perfectly seasoned chicken breast, nutritious brown rice, and fresh vegetables all cooked together for a hassle-free dinner. Clean-up is a breeze, as everything is contained within the aluminum foil, leaving you with minimal dishes. Just pop it in the oven and let the magical flavors meld together for a delicious family meal!
4
Servings
200
Calories
8
Ingredients
Ingredients
Minute brown rice
2 cups (uncooked)
Warm water
1 3/4 cups (as needed)
Boneless skinless chicken breast halves
4 small (1 lb.) (trimmed)
Ranch dressing
1/4 cup (for drizzling)
Chili powder
1 1/2 teaspoons (for seasoning)
Kraft 2% milk shredded reduced-fat sharp cheddar cheese
1/2 cup (for topping)
Broccoli florets
4 cups (small)
Red pepper
1 medium (chopped)
Instructions
1
Preheat your oven to 400°F (200°C).
2
In a medium bowl, combine the uncooked Minute brown rice and warm water. Allow it to stand for 5 minutes to ensure the rice absorbs the water properly.
3
Cut four large sheets of heavy-duty foil. Spray the center of each sheet with cooking spray to prevent sticking.
4
Evenly distribute the rice mixture onto the center of each foil sheet.
5
Place one chicken breast half on top of the rice in each packet. Generously sprinkle chili powder over each piece of chicken.
6
Drizzle ranch dressing over the chicken, followed by a sprinkle of shredded cheddar cheese.
7
Top each packet with an equal portion of broccoli florets and chopped red pepper.
8
Bring the sides of the foil up and fold them over to create sealed packets, leaving some space inside for steam to circulate.
9
Arrange the packets in a single layer on a 15x10x1-inch baking pan.
10
Bake in the preheated oven for 25 to 30 minutes, or until the chicken is cooked through and reaches an internal temperature of 170°F (77°C).
11
Once cooked, carefully place each packet on dinner plates. Use a sharp knife to cut slits in the foil to allow steam to escape before opening.
12
Enjoy your delicious Southwestern Chicken & Rice meal!
Nutrition Information
7.25
Fat
25.75
Carbs
24
Protein
3.5
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Southwestern Chicken and Rice Foil Packets?
It is a quick and healthy one-dish meal where chicken, rice, and vegetables are seasoned with Southwestern flavors and baked in aluminum foil packets.
How many servings does this recipe make?
This recipe is designed to make 4 servings.
How many calories are in each serving?
Each serving contains 200 calories.
What specific type of rice is used?
The recipe calls for 2 cups of uncooked Minute brown rice.
How much warm water is needed for the rice?
You will need 1 and 3/4 cups of warm water to soak the rice.
How long should the rice soak before assembling the packets?
The rice and water mixture should stand for 5 minutes to allow for proper absorption.
What oven temperature is required for baking?
Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).
How much chicken is required for this recipe?
You need 4 small boneless skinless chicken breast halves, weighing about 1 pound total.
What provides the Southwestern seasoning?
The Southwestern flavor comes from 1 and 1/2 teaspoons of chili powder sprinkled over the chicken.
What kind of dressing is drizzled over the chicken?
1/4 cup of ranch dressing is used to drizzle over the chicken breasts.
What type of cheese is used in this dish?
The recipe uses 1/2 cup of Kraft 2% milk shredded reduced-fat sharp cheddar cheese.
Which vegetables are included in the foil packets?
The meal includes 4 cups of small broccoli florets and one medium chopped red pepper.
How many foil sheets do I need to prepare?
You need to cut four large sheets of heavy-duty aluminum foil.
How do I prevent the food from sticking to the foil?
Spray the center of each foil sheet with cooking spray before adding the ingredients.
Where should the chicken be placed in the packet?
The chicken breast should be placed on top of the rice mixture in the center of the foil.
How long do the packets need to bake in the oven?
Bake the packets for 25 to 30 minutes in the preheated oven.
What internal temperature should the chicken reach?
The chicken is cooked through when it reaches an internal temperature of 170 degrees Fahrenheit (77 degrees Celsius).
How should the red pepper be prepared?
The red pepper should be chopped before being added to the packets.
How do I seal the foil packets properly?
Bring the sides of the foil up and fold them over to create a sealed packet, leaving space inside for steam.
Why is space left inside the sealed foil packet?
Leaving space inside allows steam to circulate and cook the ingredients evenly.
What size baking pan is recommended?
A 15x10x1-inch baking pan is recommended for arranging the packets in a single layer.
How should I open the packets after baking?
Carefully use a sharp knife to cut slits in the foil to allow steam to escape before fully opening them.
What is the total fat content per serving?
There are 7.25 grams of fat per serving.
How much protein is in this dish?
Each serving contains 24 grams of protein.
How many carbohydrates are in each serving?
There are 25.75 grams of carbohydrates per serving.
What is the fiber content of this meal?
This recipe provides 3.5 grams of fiber per serving.
Is this recipe easy to clean up?
Yes, clean-up is easy because all ingredients are contained within the foil packets.
What type of foil is best for this recipe?
Heavy-duty aluminum foil is recommended to prevent tearing.
How much chili powder is used per recipe?
The recipe calls for 1 and 1/2 teaspoons of chili powder total.
How much cheese should be sprinkled on each packet?
Each of the four packets should receive approximately 2 tablespoons of shredded cheddar cheese.