Healthy Baked Chicken Or Fish, Meal In A Foil Pouch; Recipe


IMAG0424

I was challenged last night by a friend to come up with a healthy, quick easy and cheap. Little did she know I had this one up my sleeve. This can be done so many different ways… so have fun with it.

Ingredients

1 Boneless skinless chicken breast or white fish fillet such as tilapiaIMAG0419

2-3 Red potatoes sliced thin

1/4 Bell pepper sliced thin

1/4 Small onion or 1-2 green onions sliced thin

2 Mushrooms sliced thin

Garlic sliced thin

1 Oz fresh herbs: Basil, tarragon, cilantro or parsley (choose one)!

Drizzle of quality olive oil

Splash of white wine

Salt and cracked pepper (I use Goya Adobo and cracked pepper)!

Preheat oven to 375 degrees:

Tip: Use good quality heavy duty aluminum foil. Do not over stuff the pouches.

IMAG0420

Place a large piece of aluminum foil on your cutting board or counter. Drizzle a little olive oil on the foil. Place chicken or fish in the center of foil. place 3-4 garlic slice over chicken or fish. Cover fish with potatoes first; then remaining vegetables and herbs. Drizzle a very little amount of olive oil and and season with salt and pepper. Splash a little white wine and fold up the pouch without any gaps for steam or liquid to escape. Each foil pouch serves one person. Get creative and let your family make their own using the ingredients they like. Use smaller pieces of chicken or fish for children.

Place pouches on the oven rack and cook for 40-45 minutes.

IMAG0421

 

Tip: Fish cooks much faster than chicken; adjust cooking time if necessary. I tend to slice my vegies thinner in my fish pockets so the they cook evenly with the fish.

Chicken Pouch

Advertisements

Tagged: , , , , ,

6 thoughts on “Healthy Baked Chicken Or Fish, Meal In A Foil Pouch; Recipe

  1. eatwellchef January 17, 2013 at 2:47 pm Reply

    This looks really tasty. If I may make a suggestion, the way to truly make it healthy would be to do away with the aluminum foil. Aluminum can leach into food and end up inside your body, Once there it can interfere with absorption of essential minerals.

    Perhaps this recipe can be made with heavy-duty oven bags.

    Keep up the great work. I look forward to reading more of your posts.

    • Eric Brown January 17, 2013 at 2:51 pm Reply

      Thanks for the suggestion. Most cooks have foil and won’t consider foil being a problem, This can be done with parchment paper as well.

  2. eatwellchef January 17, 2013 at 2:49 pm Reply

    One further note: Heavy-duty oven bags would not work on a grill, but if these were made in the oven, they’d be a good alternative to foil.

  3. kids Finger food recipes August 1, 2014 at 11:44 am Reply

    It’s an remarkable article for all the online visitors; they will obtain benefit
    from it I am sure.

  4. […] Healthy Baked Chicken Or Fish, Meal In A Foil Pouch; Recipe – Jan 15, 2013 · I was challenged last night by a friend to come up with a healthy, quick easy and cheap. Little did she know I had this one up my sleeve. This can be done …… […]

  5. […] Healthy Baked Chicken Or Fish, Meal In A Foil Pouch; Recipe – Jan 15, 2013 · I was challenged last night by a friend to come up with a healthy, quick easy and cheap. Little did she know I had this one up my sleeve. This can be done …… […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: