UNDERCOVER CHICKEN
4 small or 2 large boneless chicken breasts (about 26 ounces total)
1 green pepper, julienned
2 1/2 ounces onion, sliced thin, 1 small
2 cloves garlic, minced
1 Roma tomato, thinly sliced
1 small zucchini, cut in half moons
1 teaspoon Italian seasoning or seasoning of your choice
1 teaspoon salt
1/2 teaspoon pepper
1/2 cup Italian dressing
4 12" pieces of heavy-duty foil
Place each piece of chicken in the center of a 12-inch square sheet of heavy-duty foil. Top with the green pepper, onion, garlic, tomatoes and zucchini, evenly distributing them among the pieces of chicken. Sprinkle with the seasonings. Pour the dressing over everything. Fold up the foil and seal well. Marinate for 2-3 hours in the fridge on a baking sheet. Bake at 375º for 35-60 minutes or until the chicken is done.
Makes 4 servings
Per Serving: 300 Calories; 10g Fat; 44g Protein; 8g Carbohydrate; 2g Dietary Fiber; 6g Net Carbs
This was delicious! My husband I both loved it. I don't remember where I found the recipe but I've had it in my file for many years and only just now got around to making it. I did change a few things though. I knew that the chicken would need something to boost the flavor so I marinated it with Italian dressing for a few hours before baking it. The dressing I used is very garlicky so I left out the fresh garlic. I also added the zucchini because it was on sale and I thought it would be a nice addition.
The chicken breasts that I used weighed 13 ounces each so I only made two packets and Jerry and I split one. Because they were so big, they took well over an hour to get done. I suggest checking yours after 30 minutes or so and add time if necessary. Despite the long cooking time our chicken was very moist and not dried out at all. I will definitely make this again and perhaps use different vegetables for variety.
The carb counts listed are just a guess because of the changes that I made. Although the Italian dressing I used has 4 carbs per serving. I think that most of it ended up being discarded with the foil later. Instead of using salad dressing, you could season the chicken well and drizzle it with olive oil. Click the photos to see close-ups.