Healthy Chicken or Fish Packets

Pouch dinners are a quick and easy way to make dinner. They also cut down on dishes as they cook right in the pouch. This recipe can also be cooked on an outdoor grill, making it perfect for camping trips.

SERVINGS 4


INGREDIENTS

4 - 6ounces portions snapper, cod or other firm fish
OR
4 boneless chicken breasts
2 cups cooked white or brown rice
8 ounces sliced mushrooms
2 large or 3 small zucchini, cut into 1/4 inch slices
1/2 cup grated Parmesan cheese

Sauce:
14 ounces canned tomatoes
1 small onion minced
6 garlic cloves finely minced or pressed
1 1/2 tablespoons olive oil
1 small green bell pepper finely chopped
1 tablespoon tomato paste
1 bay leaf
1 teaspoon basil
1/2 teaspoon oregano
salt and pepper to taste


INSTRUCTIONS

Pre-heat oven to 425°.
Cook rice according to package instructions.

Prepare sauce by sautéing onion, garlic and green pepper in olive oil over medium heat for about 5 minutes or until soft. Add tomatoes and cook over medium heat until simmering. Add remaining sauce ingredients and simmer for at least 30 minutes. Remove and discard bay leaf before using sauce.

Spray 4 large pieces of aluminum foil with cooking spray or brush lightly with olive oil. Spread 1/4 of the rice on each of the foil pieces. Top rice with fish or chicken, and layer zucchini and mushrooms on top of meat. Pour 1/4 the sauce over each packet. Top each packet with 1/4 of the cheese.

Close foil pouch by drawing sides straight up, roll down tops and fold ends in (see photos for the technique, note there are different ingredients in the photos) and bake 20 minutes for fish or 30 minutes for chicken.