For a simple, healthy meal that leaves little cleanup, bake a chicken breast and chopped carrots in an aluminum foil packet. Chicken and carrots are a healthy meal choice, with a 3-ounce chicken breast containing only 165 calories and 5 grams of fat, but plenty of protein, magnesium, selenium, zinc, iron and several B vitamins. Similarly, one medium carrot contains about 30 calories and supplies generous quantities of beta carotene and potassium.
Preheat the oven to 400 degrees Fahrenheit.
Cut two 18- to 20-inch square pieces of heavy-duty aluminum foil for each chicken breast. Put one piece of foil on top of the other.
Rub each chicken breast with olive oil. Place the chicken in the center of the foil.
Peel and dice one or two fresh carrots for each chicken breast. Arrange the carrot pieces around the chicken breast. You can also use frozen or canned carrots.
Sprinkle the chicken breasts and carrots with sea salt and black pepper. You can also sprinkle the chicken and carrots with seasonings such as garlic powder, cayenne pepper or chili powder.
Bring the edges of the aluminum foil together. Fold the foil securely to make a packet around the chicken and vegetables.
Place the foil packets on a baking sheet.
Bake the chicken and carrots for 25 minutes, and then open the top of the packet. Return the packet to the oven for an additional five minutes.
- Iowa State University Extension: Food of the Week: Carrots Easy Chicken Bundle
- North Dakota State University: Foiled Chicken
- Post-Gazette.com; Foil Packet Nearly Cooks Complete Dinner; Betsy Kline; February 1999
- FoodNetwork.com; Chicken Breasts in Foil with Tomatoes, Olives, and Parmesan; Jean-Georges Vongerichten, et al.
- FitDay.com:Turkey Breast vs. Chicken Breast