Foil-Pack Asian Chicken

Gluten Free
Dairy Free
Low Fod Map
Health score
30%
Foil-Pack Asian Chicken
45 min.
6
403kcal

Suggestions

Ingredients

  • cups available in the asian foods section of some supermarkets and at asian markets mixed frozen
  • 0.5 cup original barbecue sauce kraft
  • 0.3 cup creamy peanut butter 
  • cups rice white instant uncooked
  • 1.5 lb chicken breasts boneless skinless
  • tsp lite soy sauce 
  • 2.3 cups warm water divided

Equipment

  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Heat oven to 400F.
  2. Combine rice and 2 cups warm water; spoon onto centers of 6 large sheets heavy-duty foil. Top with chicken and vegetables.
  3. Mix peanut butter, barbecue sauce, soy sauce and remaining water; drizzle over vegetables.
  4. Fold foil to make 6 packets; place in single layer on rimmed baking sheet.
  5. Bake 30 to 35 min. or until chicken is done (165F).
  6. Let stand 5 min.
  7. Cut slits in foil to release steam before opening packets.

Nutrition Facts

Calories403kcal
Protein31.78%
Fat20.73%
Carbs47.49%

Properties

Glycemic Index
12.33
Glycemic Load
4.15
Inflammation Score
-10
Nutrition Score
26.243478223034%

Nutrients percent of daily need

Calories:402.82kcal
20.14%
Fat:9.33g
14.35%
Saturated Fat:1.87g
11.7%
Carbohydrates:48.08g
16.03%
Net Carbohydrates:43.15g
15.69%
Sugar:9.09g
10.1%
Cholesterol:72.57mg
24.19%
Sodium:584.94mg
25.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.17g
64.34%
Vitamin A:4708.39IU
94.17%
Vitamin B3:16.63mg
83.13%
Selenium:48.08µg
68.69%
Vitamin B6:1.04mg
52.06%
Phosphorus:369.46mg
36.95%
Manganese:0.72mg
35.95%
Vitamin B1:0.47mg
31.37%
Folate:119.84µg
29.96%
Potassium:740.4mg
21.15%
Vitamin B5:2.05mg
20.49%
Fiber:4.93g
19.72%
Magnesium:78.29mg
19.57%
Iron:3.48mg
19.31%
Vitamin B2:0.24mg
13.86%
Vitamin C:10.97mg
13.29%
Copper:0.25mg
12.26%
Zinc:1.81mg
12.05%
Vitamin E:1.4mg
9.31%
Calcium:50.92mg
5.09%
Vitamin B12:0.23µg
3.78%