• Foil-Packet Southwestern Chicken Dinner Made Over

Foil-Packet Southwestern Chicken Dinner Made Over

40 4 servings, 1 packet (375 g) each
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4 servings, 1 packet (375 g) each

In this smart, tasty dish, chicken breasts, cheese, ranch dressing and veggies are baked together in a foil packet. It's better-for-you and cleanup's a breeze.

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What You Need

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Make It

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

Makeover - How We Did It

We’ve taken a delicious chicken dinner and made it over by preparing it with brown rice, fat free ranch dressing and light shredded cheese. These changes allow a savings of 4g of total fat, including 1.5g of saturated fat, per serving. And as a bonus, the fibre is increased by 3g per serving.

Cooking Know-How

To prevent the rice from sticking to the foil, use nonstick foil or spray foil with cooking spray before using.


If the chicken breasts in your grocery store are larger than 1/4 lb. (115 g) each, they will take longer to cook. Be sure to cook them long enough so that they are no longer pink in the centres and the juices run clear (165°F).


Substitute 4 cups frozen corn for the broccoli.


  • 4 servings, 1 packet (375 g) each

Healthy Living

  • Healthy Living

Diet Exchange

  • 2 Carbohydrates
  • 3.5 Meat & Alternatives

Nutritional Information

Serving Size 4 servings, 1 packet (375 g) each
Calories 340
% Daily Value
Total fat 6g
Saturated fat 2g
Cholesterol 75mg
Sodium 330mg
Carbohydrate 37g
Dietary fibre 5g
Sugars 4g
Protein 34g
Vitamin A 35 %DV
Vitamin C 170 %DV
Calcium 15 %DV
Iron 15 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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