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Meat, Busy evenings

Chicken and vegetable foil packets with rice

Chicken and vegetable foil packets with rice make a complete dinner for 4, ready in 45 minutes, rated easy, for about €3.00 per person. The chicken steams inside its packet with carrots, zucchini, leek, and lemon, which keeps it moist. The trick is sealing the packet tightly so the steam stays trapped inside.

Tonight, the chicken cooks in its own little packet with its vegetables and lemon, it fills the kitchen with a great smell and there's no pan to wash.

Chicken and vegetable foil packets with rice
Total time
45 min
Difficulty
Easy
Cost per person
€3.00
Calories per person
440 kcalcalculated by Kiloach, your weight coach
Season
Spring, Summer, Fall
The kids
They generally like it

Chicken cooked in a foil packet stays tender and juicy, because it steams in its own juices alongside the vegetables and lemon, instead of drying out in the open oven. The carrot, zucchini, and leek strips keep a little bite, and the lemon adds a fresh edge that lifts the whole dish. Plain rice on the side soaks up the fragrant juices that pool when you open the packet.

It's the kind of dinner you can throw together on a weeknight without much thought, since there's no pan to watch and no sauce to rescue. Kids love opening their own packet like a little surprise parcel, and nobody has texture complaints since everything turns out soft and easy to eat. Mon Chou likes this one for nights when you want a balanced dinner without standing over the stove.

The ingredients

4 people

Butcher

  • Chicken breasts 4

Fruits and vegetables

  • Carrots 3
  • Zucchini 2
  • Leek 1
  • Lemon 1
  • Thyme 4 sprigs

Pantry

  • Riceoften in the pantry 280 g
  • Olive oiloften in the pantry 4 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

The step by step recipe

  1. Peel the carrots and cut them into thin strips, along with the zucchini and leek.

    Cut the carrots thinner than the rest, since they take longer to cook.

  2. Cut out four large squares of parchment paper, and place the vegetables, a chicken breast, a lemon slice, and a sprig of thyme on each one.

    Salt the vegetables underneath, the chicken needs to pick up that seasoning from the start.

  3. Drizzle with olive oil, season with salt and pepper, then close each packet by folding the edges over tightly.

    A tightly sealed packet puffs up in the oven, which is a sign the steam is doing its job.

  4. Bake the packets at 200°C on a baking sheet. 25 min

    Place them on a sheet, since juices can leak out if a packet isn't perfectly sealed.

  5. Meanwhile, cook the rice in a large pot of salted water, then drain it. 11 min

    Open the packets at the table, the burst of aroma when you unfold them always gets a reaction.

Our tips to get it right

  • Cut all the vegetables roughly the same thickness, except the carrots, which you should slice thinner, so everything finishes cooking at the same time.
  • Use foil or parchment large enough to fold the edges over several times, otherwise steam escapes and the chicken dries out.
  • Check the chicken is done by opening one packet at the 25 minute mark, it should be white all the way through with clear juices.

The variations

  • Swap the chicken for salmon fillets, which only need about 15 minutes in the oven.
  • For a vegetarian version, double the vegetables and add drained chickpeas instead of the chicken.
  • For a quicker kid friendly meal, cut the vegetables smaller and plate the rice ahead with the open packet served alongside.

What to serve it with

  • A crisp green salad
  • Bread to soak up the juices
  • Chilled lemon water

Storage

The packets keep for 2 days in the fridge in a sealed container, with the chicken and vegetables removed from the paper. Reheat in a skillet or the microwave before serving. Freezing isn't recommended, since the vegetables turn mushy once thawed.

Questions about this dish

Can you assemble the packets ahead of time?

Yes, you can put them together the night before and keep them sealed in the fridge. Take them out 15 minutes before baking so they cook evenly.

Can you use aluminum foil instead of parchment paper?

Yes, foil works just as well and actually seals a bit tighter. The result is the same, only the presentation changes slightly when you open it.

How do you know the chicken is fully cooked inside the packet?

Open one packet after 25 minutes and check that the meat is white all the way through, with no pink left. The juices should run clear, not pink.

Can you swap the vegetables depending on the season?

Yes, you can replace the leek with bell peppers in summer or add mushrooms in fall. Just stick to vegetables that cook through in about 25 minutes.

How long does it take to make chicken and vegetable foil packets with rice?

Count 45 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in chicken and vegetable foil packets with rice?

About 440 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does chicken and vegetable foil packets with rice cost?

About €3.00 per serving, or €12.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains none of the major allergens tracked by Mon Chou. Always check the labels of the products you buy.

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