Meal Prep: Foil Meals When You're Lazy AF
5 Healthy Tin Foil Dinners You Can Make in a Flash
1. Pesto Chicken With White Beans
Place one boneless, skinless chicken breast in the center of each foil or parchment sheet and season with salt and pepper to taste. Top each portion with about 1/3 cup of cooked white beans (rinsed and drained from the can), halved cherry tomatoes, and half-moon zucchini slices (asparagus pieces would be another great addition). Place a dollop of prepared pesto sauce on top of each mound. Seal the packets and cook for 25 to 30 minutes in a 425-degree oven or on a hot grill.
2. Fish With Fennel, Tomato, and Onion
Place one white fish fillet, such as cod, snapper, tilapia, or halibut, in the center of each packet and season with salt and pepper. Top each portion with a few plum tomato slices and sliced fennel and onion. Add a pinch of herbes de Provence, a splash of white wine, and a few lemon slices to each packet. Seal and bake for about 15 minutes in a 425-degree oven or on a hot grill.
3. Chicken Puttanesca With Cous Cous
To make 4 servings, combine 1 cup of cous cous (regular or whole-wheat) with 1/3 cup of broth or water and 1 to 2 cloves of minced garlic. Divide the cous cous mixture evenly between 4 foil sheets. Cut 1 pound boneless, skinless chicken breasts into 1-inch chunks and distribute evenly between the 4 pouches; season the chicken with salt to taste. Drain 1 can of diced tomatoes and 1 can of quartered artichoke hearts. Top each portion with 1/4 of the tomatoes, 1/4 of the artichoke hearts, a few halved kalamata olives, 1/4 teaspoon of capers, and crushed red pepper flakes to taste. Seal the pouches and cook for about 25 minutes in a 425-degree oven or on a hot grill.
4. Fajita Packets
Thinly slice 2 to 3 bell peppers and 2 medium onions. Add the veggies to a large bowl with 1 pound chicken or flank steak cut into thin slices, the juice of 1 lime, 1 tablespoon chili powder, 1.5 teaspoons ground cumin, 2 teaspoons garlic powder, 1/4 teaspoon cayenne pepper, and salt to taste. Toss the ingredients to coat evenly with the seasonings and divide between 4 foil sheets. Seal the pouches and bake for 15 to 18 minutes in a 425-degree oven or on a hot grill. Wrap some tortillas in foil and heat those up alongside your meat and veggie packets, and serve with other toppings as desired.
5. Clam Bake Packets
Consider using a double layer of foil for this recipe, since the clam shells add extra weight. Thinly slice 1 medium red potato per packet. To give the potatoes a head start on cooking, arrange the slices on a dinner plate, sprinkle with a little water, and microwave for 3 minutes. Place the potato slices in the center of the packets. Top with about 6 shrimp (thawed if frozen), 6 littleneck clams, and 1 (roughly 3-inch) piece of corn on the cob (fresh or thawed from frozen). Top each mound with 1 small pat (about 1 teaspoon) butter, a squirt of fresh lemon juice, and fresh or dried dill to taste. Seal the pouches and cook for 20 to 25 minutes in a 450-degree oven or on a hot grill.
Video: 3 Healthy Oven-Baked Dinner Recipes | Joanna Soh
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