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Dijon Chicken, Rice and Garden Vegetable Foil Packs

Dijon Chicken, Rice and Garden Vegetable Foil Packs
  • Prep 30 min
  • Total 50 min
  • Servings 4

Garlic and Dijon mustard bring tons of flavor to boneless skinless chicken breasts, which are tucked into foil packs along with rosemary, rice and fresh veggies before being grilled (or baked!) for a dinner that’s as tasty as it is easy to clean up. ...MORE+ LESS-

Ingredients

2
cups Progresso™ chicken broth (from 32-oz carton)
2
cups uncooked instant white rice
1
teaspoon finely chopped fresh rosemary leaves
2
tablespoons Dijon mustard
3
tablespoons olive oil
2
cloves garlic, finely chopped
3/4
teaspoon salt
1/2
teaspoon pepper
3
small zucchini, cut into 1/2-inch slices
3
medium carrots, cut into 1/4-inch slices
4
boneless skinless chicken breasts

Steps

Hide Images
  • 1
    Heat gas or charcoal grill. Cut 4 (18x12-inch) sheets of heavy-duty foil. Spray with cooking spray.
  • 2
    Pour broth in 4-cup glass measuring cup. Add rice and rosemary; stir and let stand about 8 minutes or until most of liquid is absorbed.
  • 3
    In small bowl, stir together mustard, 2 tablespoons of the olive oil, the garlic, 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Set aside.
  • 4
    In large bowl, mix zucchini, carrots, remaining 1 tablespoon oil, remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
  • 5
    Divide rice mixture among foil sheets. Brush both sides of chicken with Dijon mixture; place 1 on top of each mound of rice. Divide vegetables among foil sheets, placing them next to chicken breasts.
  • 6
    For each packet, bring up 2 sides of foil over chicken and vegetables so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal.
  • 7
    Place packets on grill over medium heat. Cover grill; cook 18 to 20 minutes, rotating packets one-half turn after 10 minutes, until juice of chicken is clear when center of thickest part is cut (at least 165°F).
  • 8
    Place packets on plates. Cut large X across top of each packet; carefully fold back foil.

Expert Tips

  • Soaking the rice in broth before grilling the packets not only adds flavor to the rice, but ensures it will be done at the same time as the chicken and vegetables.
  • Foil packets should be opened very carefully, keeping the opening pointed away from you. Very hot steam collects inside the packets during cooking and could result in burns.
  • If baking, heat oven to 400°F and place packets on cookie sheet; bake 25 to 30 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165°F).

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
530
Calories from Fat
150
% Daily Value
Total Fat
17g
26%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
100mg
34%
Sodium
1170mg
49%
Potassium
710mg
20%
Total Carbohydrate
50g
17%
Dietary Fiber
3g
14%
Sugars
5g
Protein
43g
% Daily Value*:
Vitamin A
160%
160%
Vitamin C
15%
15%
Calcium
6%
6%
Iron
30%
30%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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