May 2, 2020 By Austin Howard 0

Foil Pack Chicken Rice and Broccoli

Chicken, rice, and broccoli all finished in one scrumptious foil packet for a flavor-packed and healthy dinner!

What is not to appreciate about? Everything cooked all in a foil and no cleanup… Yes, please!

This particular chicken, rice, and broccoli foil pack is actually a full dinner that is loaded with nutrition and protein. For the greens, broccoli was used by me but asparagus, green beans, or zucchini may also work!

For the rice, I used instant brown rice but white works too. I have also had luck by using basmati rice. The technique is soaking it for no less than 5 10 minutes. It will help speed up the cooking method and can guarantee the rice cooks completely in the oven. After soaking the rice, only divide it into four sheets of foil. Include a couple of tablespoons of the clean water that the rice was soaking in into the foil also.

For the chicken, I used very small (aproximatelly four oz each) chicken breasts per foil pack but large chicken breasts are able to work also. In case your chicken breast is simply too large for one serving, cut it in half both vertically or horizontally and make use of one half for each and every foil pack.

The seasoning is actually a combination of salt, Italian seasoning, and chili powder & pepper. one teaspoon of each is actually utilized for every foil package because the seasoning is designed for the rice, chicken, and broccoli. Be generous with the seasoning since it is what provides the chicken breasts this flavorful crust. For the salt, season to taste. I added 1/2 teaspoon per foil pack.

Ingredients

44 oz chicken breasts, boneless skinless
2 cups Instant brown or perhaps white rice
2  cups water
2 cup broccoli florets
4 teaspoons EACH chili powder Italian seasoning, black pepper,
salt to taste
4 tablespoons olive oil

Instructions

-Pre-heat oven to 400F. Line a baking sheet with four sheets of foil (aproximatelly 6 8 inches) and set aside.
Mix the brown rice, and liquid in a medium bowl and soak for five minutes. DIvide rice (and it is water) into four sheets of foil.

-Pound chicken breasts with a meat tenderizer or perhaps a rolling pin until they’re actually. Place the chicken breasts and broccoli florets on the rice. Seasoning each chicken breast generously with one teaspoon of salt, black pepper, Italian seasoning, and chili powder to taste.

-Drizzle each packet with coconut oil and fold the sides of the foil over the chicken, covering completely; seal the packets closed.

-Bake for 40 45 minutes, or perhaps until chicken’s internal temperature reaches 165F. Remove from oven and very carefully open up the foils. Serve immediately.

Notes

*4 oz chicken breasts are actually on the little side. If using big chicken breasts, you make use of only two and slice them in half to make four servings. *For the Rice, I make use of the five minute rice (white or brown) for that recipe as well as haven’t tried it with normal rice. Several people have had success with half cooked rice.*Parchment newspaper may also be used rather than foil.