Quick & Easy Recipes: 4 Foil Packets


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BBQ Chicken and Cheddar Foil Packet Dinner
4 tablespoons barbecue sauce, divided use
4 small boneless, skinless chicken breast halves (1 pound)
2 small unpeeled red potatoes, thinly sliced, divided use
1 red or green bell pepper, seeded and sliced, divided use
1 green onion, finely chopped, divided use
Salt and black pepper, to taste
1-1/2 cups shredded reduced-fat cheddar cheese, divided use
Place a foil sheet, about 12-by-12-inches, on a work surface. Spray with nonstick cooking spray.
Spoon about 1-½ tablespoons barbecue sauce in the center of the foil sheet. Place one chicken breast half over barbecue sauce, and spread another 1-½ tablespoons of sauce over chicken. Top with a quarter of the potato, bell pepper and onion. Season with salt and pepper.
Fold foil in half to cover contents; make narrow folds along edges to seal. Repeat with remaining ingredients to assemble 3 more packets. Place packets on grill or over campfire for 30 to 35 minutes.
Open foil packets with scissors and carefully pull back edges (contents may be very hot). Sprinkle a quarter of the cheese over the top of each chicken breast half and return to grill or campfire, unsealed, for 2 minutes or until cheese is melted. Makes 4 servings.
Note: Can also be cooked in a 375-degree oven.
Per serving: 290 calories, 4.5 grams total fat (2.5 grams saturated), 75 milligrams cholesterol, 630 milligrams sodium, 21 grams carbohydrates, 2 grams dietary fiber, 38 grams protein. Daily value: 20 percent calcium.
Source: 3-Every-Day of Dairy

Foil-Pack Chicken and Artichoke Dinner
3 cups instant brown rice, uncooked
3 cups warm water
6 small boneless skinless chicken breast halves (1-1/2 pounds), ½-inch thick
1 (13.75-ounce) can artichoke hearts, drained, quartered
2 large tomatoes, chopped
1/2 cup zesty Italian dressing
1/4 cup pesto sauce
Mix rice and water; spoon into centers of 6 large sheets of heavy-duty foil. Top with chicken, artichokes and tomatoes; drizzle with combined dressing and pesto.
Bring up foil sides. Double-fold top and both ends to seal each packet, leaving room for heat circulation inside.
Place packets on grill or over campfire for 30 to 35 minutes or until chicken is done (165 degrees). Remove packets from heat; let stand 5 minutes. Cut slits in foil to release steam before opening. Makes 6 servings.
Note: Can also be cooked in a 400-degree oven.
Per serving: 410 calories, 11 grams total fat (2 grams saturated), 65 milligrams cholesterol, 510 milligrams sodium, 46 grams carbohydrate, 3 grams fiber, 4 grams sugar, 30 grams protein. Daily values: 15 percent vitamin A, 10 percent vitamin C, 8 percent calcium, 25 percent iron.
Source: Adapted from Kraft foods.

Grilled Lemon Pepper Halibut and Squash Packs
1 pound halibut fillets, 1/2- to 3/4-inch thick
2 teaspoons dried basil leaves
1 teaspoon lemon pepper
1 teaspoon seasoned salt
3 medium zucchini or summer squash, cut into 2-by-1-inch strips, divided
1 medium red bell pepper, cut into 1-inch pieces
2 tablespoons olive or vegetable oil, divided use
Heat coals or gas grill for direct heat. Cut four 18-by-12-inch pieces of heavy-duty foil; spray with cooking spray. Cut fish into 4 serving pieces if necessary. Place 1 fish piece on each foil piece. Combine the basil, lemon pepper and seasoned salt. Sprinkle each of the four fish pieces using one-half of the seasoning mixture divided among the four.
Arrange zucchini and bell pepper over each fish. Sprinkle the vegetables, dividing the remaining half of the seasoning mixture among them. Drizzle each packet with 1/2 tablespoon oil. Fold foil over fish and vegetables so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
Cover and grill packets over medium heat 15 to 20 minutes or until fish flakes with fork and vegetables are tender. Place packets on plates. Cut large X across top of each packet; fold back foil. Makes 4 servings.
Per serving: 190 calories, 8 grams total fat (1.5 grams saturated fat, no trans fat), 60 milligrams cholesterol, 390 milligrams sodium, 6 grams carbohydrates, 2 grams fiber, 3 grams sugar, 23 grams protein. Daily values: 45 percent vitamin A, 60 percent vitamin C, 4 percent calcium, 6 percent iron.
Source: Betty Crocker

Old West Grilled Bean and Burger Packs
2 pounds lean ground beef
1/2 cup whole-grain breadcrumbs
1/2 cup barbecue sauce
1/4 teaspoon black pepper
2 (16-ounce) cans baked beans
2 medium onions, sliced and separated into rings
1 large green bell pepper, thinly sliced
Heat coals or gas grill for direct heat. Mix beef, breadcrumbs, barbecue sauce and black pepper. Shape mixture into 8 (3-inch) patties.
Place each patty on 18-by-12-inch piece of heavy-duty aluminum foil. Top patties with beans, onions and bell pepper, dividing evenly. Fold foil over mixture so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
Cover and grill packets, seam-side up, 4 to 6 inches from medium heat for 20 to 30 minutes or until beef is no longer pink in center and juice of beef is clear. Place packets on serving plates. Cut large X across top of each packet; fold back foil. Makes 8 servings.
Per serving: 410 calories, 18 grams total fat (7 grams saturated fat), 70 milligrams cholesterol, 770 milligrams sodium, 35 grams total carbohydrates, 6 grams fiber, 28 grams protein. Daily values: 34 percent iron.
Source: Adapted from Betty Crocker.

Original article, “
Campfire cooking: Foil packets are easy way to make balanced meals” by Alexandra Economy

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat dairy. We offer nutrition information that emphasizes the importance of healthy eating for peak performance. For more on this topic please visitwww.winforum.org

About the author

The Washington Interscholastic Nutrition Forum (WINforum) is a research based sport nutrition resource for student-athletes, parents, coaches, and professionals in the field of athletics. Our team of Sports Nutritionists (Registered Dieitians with a specialty in sports nutrition) keep our website stocked with accurate, science based nutrition information and sport nutrition tips, in order to help athletes and coaches reach their full potential on and off the field.