Foil-Packet Southwestern Chicken Dinner

Gluten Free
Health score
51%
Foil-Packet Southwestern Chicken Dinner
40 min.
4
456kcal

Suggestions

Ingredients

  • cups broccoli florets 
  • 1.5 tsp chili powder 
  • cups brown rice instant uncooked
  • 0.3 cup lite ranch dressing kraft
  •  bell pepper red chopped
  • 0.5 cup milk sharp cheddar cheese shredded 2% kraft
  • lb chicken breast boneless skinless
  • 1.8 cups warm water 

Equipment

  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Heat oven to 400F.
  2. Combine water and rice; let stand 5 min. Spoon onto centers of 4 large sheets of heavy-duty foil;
  3. Top with remaining ingredients.
  4. Fold to make 4 packets; place on rimmed baking sheet.
  5. Bake 25 to 30 min. or until chicken is done (165F).
  6. Cut slits in foil to release steam before opening each packet.

Nutrition Facts

Calories456kcal
Protein29.88%
Fat30.5%
Carbs39.62%

Properties

Glycemic Index
22.75
Glycemic Load
1.64
Inflammation Score
-9
Nutrition Score
35.652608576028%

Flavonoids

Luteolin
0.91mg
Kaempferol
7.14mg
Myricetin
0.05mg
Quercetin
3.04mg

Nutrients percent of daily need

Calories:456.33kcal
22.82%
Fat:15.39g
23.68%
Saturated Fat:4.61g
28.82%
Carbohydrates:44.97g
14.99%
Net Carbohydrates:40.81g
14.84%
Sugar:3.64g
4.05%
Cholesterol:90.6mg
30.2%
Sodium:416.37mg
18.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.92g
67.85%
Vitamin C:120.62mg
146.21%
Vitamin K:116.06µg
110.53%
Selenium:59.32µg
84.74%
Vitamin B3:15.85mg
79.23%
Vitamin B6:1.18mg
59.15%
Folate:197.65µg
49.41%
Phosphorus:452.3mg
45.23%
Vitamin A:1979.86IU
39.6%
Vitamin B1:0.56mg
37.35%
Manganese:0.69mg
34.5%
Vitamin B5:2.6mg
26.04%
Potassium:821.74mg
23.48%
Iron:4.16mg
23.13%
Vitamin B2:0.34mg
20.12%
Calcium:170.49mg
17.05%
Fiber:4.16g
16.64%
Magnesium:65.29mg
16.32%
Zinc:2.32mg
15.45%
Vitamin E:2.24mg
14.92%
Copper:0.19mg
9.53%
Vitamin B12:0.4µg
6.7%
Vitamin D:0.21µg
1.42%