Craving a delicious and easy weeknight meal? These Garlic Asparagus Chicken Breast Foil Packets are a perfect solution. You’ll love how simple it is to get a healthy chicken breast recipe on the table with minimal cleanup. This dish is packed with flavor and comes together quickly, making it a new favorite.
Key Ingredients & Substitutions:
- Chicken Breast: Boneless, skinless chicken thighs work well too.
- Asparagus: Green beans or bell peppers can be used instead.
- Garlic: Garlic powder can be substituted if you don’t have fresh garlic.
- Lemon: A splash of apple cider vinegar can add a similar brightness.
Ingredients:
Main:
- 1.5 lbs boneless, skinless chicken breasts (about 3-4 breasts)
- 1 lb fresh asparagus, trimmed
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
Spices:
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Red pepper flakes (optional, to taste)
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: 320 calories
- Tools Needed: Large baking sheet, aluminum foil, mixing bowl
Step-by-Step Instructions:
1. Prepare Your Ingredients
First, preheat your oven to 400°F (200°C). Then, cut your chicken breasts into 1-inch pieces. Trim the woody ends off your asparagus spears.
2. Season the Chicken and Asparagus
In a large bowl, combine the chicken pieces and trimmed asparagus. Add the minced garlic, olive oil, lemon juice, Italian seasoning, salt, and pepper. Toss everything together until it’s well coated.
3. Assemble the Foil Packets
Tear off four 12×12 inch pieces of aluminum foil. Divide the chicken and asparagus mixture evenly among the four foil pieces. For extra heat, sprinkle with red pepper flakes now.
4. Seal the Packets
Bring the long edges of each foil piece together and fold them down tightly to create a sealed packet. Then, fold up the shorter ends to completely seal the contents. Make sure the packets are sealed well to trap the steam.
5. Bake Until Cooked
Place the sealed foil packets on a baking sheet. Bake for 20 minutes, or until the chicken is cooked through and the asparagus is tender. Carefully open the packets as steam will escape.
6. Serve and Enjoy
Carefully transfer the contents of each foil packet to a plate. Serve immediately and savor your delicious, healthy chicken breast recipe.
Variation Ideas:
- Add diced cherry tomatoes or chopped bell peppers for extra veggies.
- Sprinkle with grated Parmesan cheese right before serving.
- Include a few thin slices of red onion for a sharper flavor.
- For a smoky twist, add a pinch of smoked paprika to the seasoning.
Storage Instructions:
Store any leftover Garlic Asparagus Chicken Breast Foil Packets in an airtight container in the refrigerator for up to 3 days. To reheat, you can warm them in the microwave or briefly in the oven at 350°F (175°C) until heated through.
Frequently Asked Questions:
Q: Can I prepare these ahead of time?
A: Yes, you can assemble the foil packets up to 24 hours in advance and store them in the refrigerator before baking.
Q: How do I know if the chicken is cooked through?
A: The internal temperature of the chicken should reach 165°F (74°C). The juices should also run clear.
Q: Can I cook these on the grill?
A: Absolutely! Place the foil packets over medium heat on the grill for 15-20 minutes, flipping once, until the chicken is cooked.
Q: What can I serve with these foil packets?
A: These healthy chicken breast recipes pair well with quinoa, brown rice, or a light salad.
Q: Why are foil packets good for cooking?
A: Foil packets steam the ingredients, locking in moisture and flavor, and they make cleanup incredibly easy.
Q: Can I use frozen chicken?
A: You can, but ensure the chicken is completely thawed before cutting and assembling the packets to ensure even cooking.