Zesty Southwestern Chicken Foil Packets
Elevate your dinner routine with these Zesty Southwestern Chicken Foil Packets! In just 20 minutes, you can enjoy a flavorful low-fat meal that requires minimal cleanup. Each packet is filled with tender, juicy chicken breasts topped with vibrant chunky salsa, hearty black beans, and sweet frozen corn. The foil sealing technique helps to lock in moisture and flavor while allowing steam to permeate, resulting in perfectly cooked ingredients. This recipe is perfect for busy weeknights or outdoor grilling adventures. Just remember to take care when unsealing the packets as hot steam will escape. Get ready to impress your family with this hassle-free, delicious dinner option!
4
Servings
145
Calories
5
Ingredients
Ingredients
Aluminum foil
4 sheets (Cut into 12x18 inch sheets)
Boneless skinless chicken breasts
4 (Rinsed and patted dry)
Chunky salsa
1 cup (Divided into four portions)
Black beans or dark red kidney beans
1 cup (Drained and rinsed (if using canned))
Frozen sweet corn
1 cup (No preparation needed)
Instructions
1
Preheat your oven to 450°F (230°C).
2
Rinse the boneless, skinless chicken breasts under cold water and gently pat them dry with paper towels.
3
Cut four sheets of aluminum foil, each measuring 12x18 inches. Lay one chicken breast in the center of each foil sheet.
4
Evenly divide the chunky salsa, black beans (or dark red kidney beans), and frozen sweet corn among the four chicken breasts, spooning them generously over each piece.
5
To seal the foil packets, bring the sides up and fold down the top edge over twice, making sure to tightly secure the edges while leaving enough space inside for air circulation.
6
Arrange the foil packets on a cookie sheet, ensuring they are not overcrowded, and place them in the preheated oven.
7
Bake for 20 minutes, allowing the chicken to cook fully in the steam.
8
Carefully remove the cookie sheet from the oven. Use caution when unsealing the foil packets, as hot steam will escape. Serve immediately and enjoy your flavorful meal!
Nutrition Information
1.5g
Fat
9g
Carbs
22g
Protein
2.5g
Fiber
1.25g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the Zesty Southwestern Chicken Foil Packets recipe?
It is a flavorful, low-fat dinner featuring chicken breasts topped with chunky salsa, black beans, and sweet corn, cooked inside sealed foil packets.
How long does it take to cook this meal?
The cooking time in the oven is 20 minutes at 450°F (230°C).
What temperature should the oven be preheated to?
The oven should be preheated to 450°F (230°C).
What type of chicken is best for this recipe?
The recipe calls for four boneless, skinless chicken breasts.
How do I prepare the chicken before cooking?
Rinse the chicken breasts under cold water and gently pat them dry with paper towels.
What size should the aluminum foil sheets be?
Each of the four sheets of aluminum foil should measure 12x18 inches.
What ingredients are used as the topping?
The topping consists of chunky salsa, black beans (or dark red kidney beans), and frozen sweet corn.
Can I use a different type of bean?
Yes, you can use either black beans or dark red kidney beans for this recipe.
How do I seal the foil packets?
Bring the sides up and fold down the top edge twice to secure the edges tightly while leaving space inside for air circulation.
Why should I leave space inside the foil packet?
Leaving space allows the steam to circulate, which helps cook the ingredients evenly and locks in moisture.
What should I use to hold the packets in the oven?
Arrange the foil packets on a cookie sheet to ensure they are stable and not overcrowded.
Is this recipe considered healthy?
Yes, it is described as a healthy, low-fat meal with 22g of protein and only 1.5g of fat per serving.
How many calories are in one serving?
Each serving contains approximately 145 calories.
What is the protein content per serving?
There are 22 grams of protein in each serving.
How many carbohydrates are in this dish?
Each serving contains 9 grams of carbohydrates.
What is the fat content of the recipe?
This is a low-fat recipe containing only 1.5 grams of fat per serving.
Is there fiber in this recipe?
Yes, each serving provides 2.5 grams of fiber.
How much sugar is in a serving?
There is 1.25 grams of sugar per serving.
How many servings does this recipe make?
This recipe is designed to make 4 servings.
Is the cleanup difficult for this meal?
No, the use of foil packets ensures minimal cleanup since the food is contained while cooking.
Can I use fresh corn instead of frozen?
While the recipe specifies frozen sweet corn, fresh corn can be used as a substitute.
What precaution should I take when opening the packets?
Use extreme caution when unsealing the foil as hot steam will escape and can cause burns.
Does the chicken stay juicy in this recipe?
Yes, the foil sealing technique locks in moisture and flavor, resulting in juicy chicken.
Can this recipe be used for outdoor grilling?
Yes, these foil packets are perfect for both oven baking and outdoor grilling adventures.
How many ingredients are required in total?
There are 5 main ingredients: aluminum foil, chicken breasts, salsa, beans, and frozen corn.
What kind of salsa is recommended?
The recipe recommends using chunky salsa for better texture and flavor.
Is this recipe suitable for busy weeknights?
Yes, with a 20-minute cook time and easy prep, it is ideal for busy schedules.
Does the recipe include sodium or cholesterol information?
The provided data does not specify the sodium or cholesterol content for this recipe.
How much salsa goes on each chicken breast?
You should divide 1 cup of chunky salsa evenly among the four chicken breasts (1/4 cup each).
Is this recipe family-friendly?
Yes, it is tagged as family-friendly and is a great option for a shared dinner.