Easy Chicken or Fish with Veggies in Foil Packets

by | Mar 22, 2016 | Dinners, Recipes | 0 comments

ou will find there are infinite variations—the only limit is your imagination! The great thing about this is that you can make them ahead of time and freeze or keep in the fridge until you are ready to pop in the oven or the grill. They are also a great thing to take for a picnic or camping!

Try substituting fish instead of the chicken, along with whatever veggies are in season at the time. You can use the oven, a charcoal or gas grill. If grilling, place packets away from direct heat so they do not overcook. I have even used this recipe a few times when camping as well, and it works beautifully on a grate over a fire too.

Potatoes are a delicious addition to this recipe. They soak up all the delicious juices of the other foods and spices. If you would like to use potatoes, cut them up in small pieces or slices, so they can cook thoroughly, otherwise the potatoes will take much longer to cook than the other vegetables.

Fresh or dried herbs and spices have huge amounts of concentrated antioxidants and nutrients, so try different combinations for a different taste sensation. And always be generous with the garlic too!

2 lbs skinless, boneless chicken breasts, sliced thin; or boneless, skinless thighs
1 red or white onion, sliced
½ lb fresh green beans, asparagus, sliced fresh zucchini, summer squash, etc.
2-4 white or sweet potatoes, quartered and sliced in ¼” or less thick pieces
2-4 Tbsp grass fed butter, or extra virgin olive oil
1-2 cloves minced garlic
1 tsp  (or more) oregano, basil, thyme, rosemary or other herbs; fresh or dried
Sea salt, pepper
Foil sheets, approximately 12” x 10”

Heat oven to 350-375 degrees F, or grill at medium heat.
Place a serving of meat in middle of foil sheet, spread vegetables on top, drizzle with extra virgin olive oil or a small chunk of grass fed butter, season with garlic, herbs, salt and pepper, and wrap in a rectangular shaped package, bringing edges of foil together on top and sides and folding tightly a couple of times to seal in juices.

Place packets on a cookie sheet or shallow baking pan and bake in oven for about 30-40 minutes or until meat is cooked and vegetables are tender. If cooking on a grill, cook over medium high heat, and place packets away from direct heat source. If cooking over a fire, wait until fire has died down some, and coals are glowing red.

For fish, shorten cooking time to about 20 minutes or less, as fish usually cooks quicker, depending on the size and type. Try wild caught salmon, cod or tilapia.

About Catherine Ebeling: I am Catherine (Cat) Ebeling. I am an RN with a Masters of Science in Nursing and Public Health. I have been studying diet, fitness and health for the past 30+ years–in addition to my clinical nursing experience, which includes anti-aging, preventative, regenerative medicine and bioidentical hormone therapy. I have had a life-long fascination with diet, fitness and nutrition, and have learned how to biohack my genetic capacity. I realized that we, as humans, have the ultimate power over our bodies and our health. Wanting to learn even more about human biology, nutrition, health and disease, I went back to school to study for a BSN in nursing. I just recently completed my MSN (at age 60). I’ve written six books on diet and health that have sold thousands–and even hundreds of thousands of copies all over the world through “The Nutrition Watchdog” publishing. I am an expert on diet and health and want to share that knowledge with you. I can be reached at caebeling@gmail.com or 314-369-6400 or on FB Instant Messenger.


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