Baked Chicken, Tomato, and Zucchini Packets

Preparation

1. Step 1

   Preheat the oven to 425°F. Cut eight 15-inch-long sheets of cooking parchment or aluminum foil. Set aside.

   Step 2

   In a large bowl, combine the tomatoes, zucchini, onion, oil, 1 teaspoon lime zest, the lime juice, 1/4 teaspoon cumin, and 1/8 teaspoon salt, stirring to coat. Set aside.

   Step 3

   In a small bowl, stir together the remaining 2 teaspoons lime zest, remaining 1/4 teaspoon cumin, and remaining 1/8 teaspoon salt. Sprinkle on both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.

   Step 4

   Slightly mound the tomato mixture on the center of four of the parchment or foil sheets. Place the chicken on the tomato mixture. Place the remaining four sheets of parchment or foil over the chicken. Fold the edges toward the center. Holding the tops together, fold several times to seal securely. Place the packets on a large baking sheet.

   Step 5

   Bake for 20 minutes. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the chicken is no longer pink in the center, carefully open the remaining packets and serve. If the chicken isn’t done, reclose the open packet and continue baking all the packets for about 5 minutes. Serve the chicken and vegetables in the packets.

2. Nutrition Information

   Step 6

   (Per serving)

   Step 7

   Calories: 176

   Step 8

   Total fat: 4.0g

   Step 9

   Saturated: 0.5g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 0.5g

   Step 12

   Monounsaturated: 2.0g

   Step 13

   Cholesterol: 66mg

   Step 14

   Sodium: 233mg

   Step 15

   Carbohydrates: 7g

   Step 16

   Fiber: 2g

   Step 17

   Sugars: 4g

   Step 18

   Protein: 28g

   Step 19

   Calcium: 30mg

   Step 20

   Potassium: 269mg

3. Dietary Exchanges

   Step 21

   1 vegetable

   Step 22

   3 lean meat