Chicken, Potatoes, and Carrots in Foil
Healthy weeknight dinner you can prep the night before
45 minutes
This recipe is a staple for me. I started making it frequently when I was commuting to work and wanted a tasty and healthy dinner with no effort when I got home. I put together the entire meal either the night before or in the morning. The only work when you want to eat is to put the packets on a rimmed baking sheet and cook in a very hot oven. I have adapted this recipe from Cook's Country by reducing the oil and using more vegetables. The original recipe calls for adding some lemon juice and chives before serving, but I have never done that and still find this a flavorful dish.
Adapted From:
Cook's Country
If you don't have a red onion, any onion will work. Make sure you cut the potatoes and carrots evenly so they cook evenly. It is best to use breasts that are 6 to 8 ounces, so the carrots and potatoes don't overcook. Some chicken breasts these days can be huge, so I trim them down a bit and save the extra to freeze for soup. This recipe is easily doubled. I usually only need two servings, so that is how I have it written here.
Ingredients
Ingredients with an * are listed more than once.
Directions
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Gather and prep ingredients.
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Tear off two 20" long pieces of heavy duty aluminum foil. Spray centers with vegetable oil spray.
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Mix oil, garlic, thyme and red peppers flakes in a large microwave-safe bowl. Microwave for 30 seconds.
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Add potatoes, carrots, onion, and salt to the bowl with the oil. Mix well to coat the vegetables evenly.
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Sprinkle each breast with 1/4" teaspoon of kosher salt. (1/8" on each side.) If using table salt, use half the salt. Sprinkle the breast with pepper to taste.
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Arrange the vegetables in the center of the foil. Potatoes should go on the bottom and the carrots on the side. Place a chicken breast on top of the vegetables. Drizzle any leftovers oil from bowl on to chicken.
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Bring the short sides of the foil up the middle and crimp together. Fold over a few times. Flatten the packet.
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Fold over the foil on the sides at least two times to create an envelope that will not leak. Place the packets on a plate and refrigerate for at least an hour, and up to 24 hours.
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When ready to cook, move oven rack to bottom position and preheat oven to 475°. Place packets on a rimmed baking sheet and bake for 18-23 minutes. Bake until the chicken is 160°. You can poke the foil with the thermometer to check the temperature. Just make sure you are poking thick part of chicken.
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Remove from oven and let rest a few minutes before opening packets. There will be steam in the packets, so open them carefully. Slide the contents on to plates and serve.
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