TERIYAKI CHICKEN FOIL PACKETS (MEAL PREP)
These Teriyaki Chicken Foil Packets are filled with a sweet and savory Asian glazed chicken, broccoli, edamame, green beans, pineapple and bell peppers. Throw them on the grill or in the oven to cook and serve with some rice or your favorite side dish.
Provided by Kelly
Categories Main Course
Time 40m
Number Of Ingredients 21
Steps:
- Preheat grill to medium-high heat or the oven to 425 degrees F.
- Cut four 18 x 12-inch squares of foil* and layout on a flat surface.
- If making the Homemade Teriyaki Sauce:
- In a saucepan over medium heat, whisk together soy sauce, honey, vinegar, sesame oil, garlic, ginger, cornstarch, and water until combined. Bring to a simmer, stirring frequently, until sauce thickens and bubbles. Remove from heat and set aside.
- Place one chicken breast in the middle of each piece of foil and divide the vegetables evenly into each packet, arranging them around the chicken.
- Drizzle the chicken and vegetables with olive oil and season with salt and pepper to taste.
- Brush teriyaki sauce on both sides of the chicken and vegetables - reserving enough for later.
- Fold the foil over the chicken and seal to close off the packets.
- If cooking on the grill
- Place foil packets onto grill and grill for 7-8 minutes, then flip over and grill for an additional 6-8 minutes (depending on the thickness of the chicken) or until chicken is cooked through.
- Remove from the grill and carefully open the foil packets.
- If cooking in the oven Place foil packets on a baking sheet and cook for 25-30 minutes (or until chicken is cooked through, rotating tray once). Time varies depending on the thickness of the chicken. Remove baking sheet from oven.
- Brush chicken with reserved sauce and top with sesame seeds and green onions (if desired) and serve immediately with quinoa, rice or your favorite side.
- For meal prep Divide chicken and vegetables into lunch containers. Add your favorite side.
Nutrition Facts : ServingSize 1 serving, Calories 335 kcal, Carbohydrate 34 g, Protein 30 g, Fat 9 g, SaturatedFat 1 g, Cholesterol 72 mg, Sodium 676 mg, Fiber 3 g, Sugar 24 g
FISH AND VEGGIE FOIL PACK
Grab some cod (or your favorite fish) and heavy-duty foil and put together these Fish and Veggie Foil Packs! If there's an easier way to make moist and flaky fish than these fish and veggie foil packs, we haven't heard of it.
Provided by My Food and Family
Categories Recipes
Time 40m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat oven to 350ºF.
- Combine vegetables; spoon onto centers of 4 large sheets heavy-duty foil. Top with fish.
- Mix dressing and garlic until blended; drizzle over fish. Fold foil to make 4 packets.
- Bake 22 to 25 min. or until fish flakes easily with fork. Cut slits in foil to release steam before opening packets.
Nutrition Facts : Calories 140, Fat 1.5 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 50 mg, Sodium 250 mg, Carbohydrate 9 g, Fiber 3 g, Sugar 5 g, Protein 23 g
FOIL-PACK VEGETABLES
These grill-friendly veggies make it a cinch to offer a healthful variety of produce in one dish. Their robust flavors play off each other beautifully.-Genise Krause, Sturgeon Bay, Wisconsin
Provided by Taste of Home
Categories Side Dishes
Time 35m
Yield 7 servings.
Number Of Ingredients 8
Steps:
- In a large bowl, combine all of the ingredients. Place mixture on a double thickness heavy-duty foil (about 18 in. square). Fold foil around vegetables and seal tightly. Grill, covered, over medium heat for 18-22 minutes or until tender, turning once. , Open foil carefully to allow steam to escape.
Nutrition Facts : Calories 71 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 130mg sodium, Carbohydrate 7g carbohydrate (4g sugars, Fiber 1g fiber), Protein 1g protein. Diabetic Exchanges
TERIYAKI FISH AND VEGGIES IN FOIL PACKETS
Steps:
- Preheat the oven to 400 degrees F (200 degrees C). Lay 2 large sheets of aluminum foil on a work surface.
- Rinse tilapia fillets and pat dry. Rub each fillet with olive oil, season with garlic salt and black pepper, and put in the center of a foil sheet. Add zucchini, bell pepper, and broccoli to each fillet, and pour teriyaki sauce over fish and veggies. Squeeze lemon slices over everything and then put slices in with veggies.
- Carefully seal all edges of the foil to form enclosed packets that won't leak. Place packets onto a baking sheet.
- Bake in preheated oven until vegetables are tender and fish flakes easily with a fork, 15 to 20 minutes.
Nutrition Facts : Calories 371.6 calories, Carbohydrate 42.5 g, Cholesterol 51.9 mg, Fat 5.2 g, Fiber 7.5 g, Protein 42.7 g, SaturatedFat 0.9 g, Sodium 7433.3 mg, Sugar 26.8 g
TILAPIA & SUMMER VEGETABLE PACKET
Wrapping vegetables and fish in a foil packet for grilling or baking is a foolproof way to get moist, tender results. Tilapia and summer vegetables pair with olives and capers for a Mediterranean flair. Make it a meal: Enjoy over whole-wheat couscous with a glass of chilled sauvignon blanc. (from EatingWell.com)
Provided by Motivated Mama
Categories Vegetable
Time 35m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat grill to medium. (No grill? See Oven Variation, below.)
- Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
- To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
- Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
- Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.
- Oven variation: Preheat oven to 425°F Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.
Nutrition Facts : Calories 184, Fat 6.5, SaturatedFat 1.3, Cholesterol 56.8, Sodium 437.8, Carbohydrate 8.7, Fiber 2.4, Sugar 4, Protein 24.4
SALMON TERIYAKI BAKED IN FOIL PACKETS
I make sure to note in all my recipes involving salmon to use the brand True North Salmon. I absolutely believe it makes a difference in the quality of the finished dish. If you cant find True North, look for Atlantic Salmon from Gulf of Maine or Canada. This too is a good fresh option.
Provided by cchurchh
Categories < 60 Mins
Time 1h
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- In a stainless bowl, whisk together the soy sauce, ketchup, rice wine vinegar, sugar, garlic and 1 tbs of grated ginger. Place the salmon in a shallow nonmetallic dish. Pour the mixture over the salmon, toss well and marinate for about 30 minutes while you prepare the leeks.
- Place a large stainless saute pan over high heat. Add the olive oil, 2 tbs chopped ginger and the leeks and quickly saute them for 3 minutes. Lightly season the leeks with salt. Remove them from the pan and allow to cool on a tray.
- Pre heat the oven to 400 degrees. Lay out four large squares of heavy duty aluminum foil on the table (aprox, 18 x 12 inch.) Fold them in thirds and open them back up. In the center of the foil, place a small mound of the cooked leeks and top with the marinated salmon, include the marinade. Garnish the salmon with the chile pepper slices and fold the foil over to form a sealed packet. Repeat with the remaining ingredients to make 3 more packets.
- Set the packets on a baking sheet and bake for 15 minutes in a convection (with fan) oven or 20 minutes in a regular oven.
- Open each packet carefully. There is going to be a small burst of hot steam. Slide the cooked fish and vegetables out onto a plate, with any juices. Garnish with fresh cilantro.
Nutrition Facts : Calories 352.2, Fat 14.6, SaturatedFat 2.4, Cholesterol 77.4, Sodium 978.4, Carbohydrate 17.4, Fiber 1.8, Sugar 9.3, Protein 37.8
FISH AND VEGETABLE FOIL PACKETS
Steps:
- Preheat the oven to 400 degrees F (200 degrees C). Cut 4 squares of aluminum foil.
- Place 1/2 cup zucchini in the center of 1 piece of foil. Add 1/4 cup potatoes and 1 cod fillet; season with salt and pepper. Layer with 1/4 of the onion slices, 1/4 cup tomatoes, and 1/4 of the basil. Fold foil over vegetables, crimp edges to seal tightly, and place on a baking sheet. Repeat to make remaining packets.
- Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, about 20 minutes.
Nutrition Facts : Calories 174.6 calories, Carbohydrate 13.1 g, Cholesterol 51.9 mg, Fat 1.2 g, Fiber 2.4 g, Protein 27.6 g, SaturatedFat 0.2 g, Sodium 151.9 mg, Sugar 2.5 g
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