CHAPTER 7

FOIL PACKS

FOIL PACKS

Winner Winner Chicken Dinner
Chicken Cacciatore
Glaze-of-Sunshine Apricot Chicken
Stuffed ’n Squashed Mushroom Pack
Portabella Parmesan
Buffalo Chicken Portabella Pack
Mexi-licious Stuffed Portabella
Dreamy Butternut Chicken
Fajitas in a Foil Pack
Colossal Asian Veggie ’n Chicken Pack
Fruity Fish Foil Pack
Hustle ’n Brussels Pack Attack
Chicken-with-a-Kick Pack
So-Fancy Fish Pack
Rockin’Chicken Ratatouille
Mom-Style Creamy Chicken ’n Veggies
Sesame Salmon & Snap Peas
Cha-Cha-Cherry BBQ Chicken
Crazy Pineapple Salmon Teriyaki
The Rat(atouille) Pack
Do the Cabbage Pack!
Woohoo! Bayou Fish Pack
Sweet Potato Apple Pack
Steamy Creamy Squash
Jump for Choy! Fish Pack
Mega-mazing Veggie Pack
Spinach Artichoke Chicken
Spicy Shrimp ’n Veggies
Ragin’ Cajun Shrimp
Apple Raisin Chicken
Flounder L’Orange
Mango Chicken
Sweet & Sour Cabbage

Some of the simplest and tastiest HG dishes of all time—entrées AND sides. Just foil, fold, bake, and chew … YES!!!

AVERT FOIL-PACK DISASTERS!

* When you fold up your foil, form a tightly sealed package—you don’t want any heat escaping—with a little extra room at the top for the steaming action to take place.

* Hot steam will be released when you open your foil pack. So let it cool for a few minutes, and then slice the foil to let some steam escape.

 

WANNA GRILL YOUR FOIL PACK?

Cook it for about half the given time, and keep the grill cover down.

 

Temperature conversions:

375 degrees in oven—medium heat on grill

400 degrees in oven—medium-high heat on grill

425 degrees in oven—high heat on grill

And have a baking sheet or large plate ready to place the pack on once it’s cooked!

A QUICK GUIDE TO SYMBOLS:

15 Minutes or Less

 

This symbol lets you know a recipe should take you no more than fifteen minutes from start to finish! That includes prep and cook time.

30 Minutes or less

 

Just like the 15-minute version, this one points out recipes that take 30 minutes or less to whip up.

Meatless

 

You guessed it—no meat here! That includes beef, poultry, and fish. Some recipes give the option of a meatless ingredient. If you want your meal without meat, go with the meatless choice.

Single Serving

Pretty straightforward. These are recipes for one.

5 Ingredients or Less

 

Fans of HG know that we like to keep things simple. And these recipes contain just five ingredients or less!

Photos

 

These recipes can be seen in one of the book’s photo inserts. The number in the symbol tells you which insert. Find photos of all the recipes at hungry-girl.com/books!

WINNER WINNER CHICKEN DINNER

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium microwave-safe bowl
Prep: 15 minutes
Cook: 25 minutes

 

Entire recipe:
251 calories, 4.5g fat, 340mg sodium, 16g carbs, 3.75g fiber, 7g sugars, 35.5g protein

 

INGREDIENTS

1/2 tablespoon light whipped butter or light buttery spread
¾ cup sliced onion
1/2 cup sliced mushrooms
1 small yellow summer squash, ends removed, sliced
1 teaspoon onion soup/dip seasoning mix
One 5-ounce raw boneless skinless chicken breast cutlet, pounded to 1/2-inch thickness

 

Optional seasonings: salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a medium microwave-safe bowl, microwave butter for 15 seconds, or until melted. Add onion, mushrooms, and squash, and 1/2 teaspoon onion soup/dip mix. Stir well and distribute onto the center of the foil.

 

Season chicken with remaining 1/2 teaspoon onion soup/dip mix and place over the veggie mixture. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until chicken is cooked through and veggies are tender.

 

Cut packet to release steam before opening entirely. Yum!

 

MAKES 1 SERVING

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CHICKEN CACCIATORE

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl
Prep: 20 minutes
Cook: 25 minutes

 

Entire recipe: 240 calories, 2g fat, 779mg sodium, 18.5g carbs, 4g fiber, 10g sugars, 36g protein

 

INGREDIENTS

¾ cup canned diced tomatoes (not drained)
1/3 cup chopped red bell pepper
1/3 cup sliced mushrooms
1/3 cup chopped onion
1 teaspoon chopped garlic
¼ teaspoon dried oregano
¼ teaspoon dried basil
One 5-ounce raw boneless skinless chicken breast cutlet, pounded to 1/2-inch thickness
1/8 teaspoon each salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a medium bowl, mix all ingredients except chicken, salt, and black pepper.

 

Season chicken with salt and black pepper and place on the center of the foil. Top with veggie mixture and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until chicken is cooked through and veggies are tender.

 

Cut packet to release steam before opening entirely. Enjoy!

 

MAKES 1 SERVING

GLAZE-OF-SUNSHINE APRICOT CHICKEN

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, small microwave-safe bowl, large bowl
Prep: 15 minutes
Cook: 25 minutes

 

1/2 of pack: 233 calories, 3.5g fat, 274mg sodium, 13g carbs, 0g fiber, <0.5g sugars, 39g protein

 

INGREDIENTS

1/2 tablespoon light whipped butter or light buttery spread
1 tablespoon cider vinegar
1/2 tablespoon cornstarch
¼ cup sugar-free apricot preserves, room temperature
1/2 tablespoon onion soup/dip seasoning mix
Two 6-ounce raw boneless skinless chicken breast cutlets, pounded to 1/2-inch thickness

 

Optional seasonings: salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a small microwave-safe bowl, microwave butter for 15 seconds, or until just melted.

 

In a large bowl, combine vinegar with cornstarch and stir to dissolve. Mix in preserves, melted butter, and soup/dip mix. Add chicken and flip to coat. Place chicken on the center of the foil and top with any remaining preserves mixture. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until chicken is cooked through.

 

Cut packet to release steam before opening entirely. Enjoy!

 

MAKES 2 SERVINGS

STUFFED ’N SQUASHED MUSHROOM PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl
Prep: 15 minutes
Cook: 25 minutes

 

1/2 of pack (1 stuffed mushroom): 92 calories, 2.25g fat, 397mg sodium, 11.5g carbs, 3.25g fiber, 4g sugars, 6g protein

 

INGREDIENTS

2 large portabella mushrooms, stems chopped and reserved
2 wedges The Laughing Cow Light Creamy Swiss cheese
1/2 teaspoon chopped garlic
1/2 teaspoon dried minced onion
1/8 teaspoon salt, or more to taste
Dash ground thyme, or more to taste
1 summer squash (yellow or green), ends removed, finely diced
1/2 tablespoon reduced-fat Parmesan-style grated topping

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Place mushroom caps on the sheet with rounded sides down.

 

In a medium bowl, thoroughly mix cheese wedges, garlic, minced onion, salt, and thyme. Stir in chopped mushroom stems and diced squash. Divide mixture between the mushroom caps and sprinkle with Parm-style topping. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until mushrooms are tender.

 

Cut packet to release steam before opening entirely. Enjoy!

 

MAKES 2 SERVINGS

PORTABELLA PARMESAN

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl
Prep: 15 minutes
Cook: 25 minutes

 

1/2 of pack (1 stuffed mushroom): 113 calories, 4.5g fat, 435mg sodium, 12.5g carbs, 2.5g fiber, 5.5g sugars, 7.5g protein

 

INGREDIENTS

2 large portabella mushrooms, stems chopped and reserved
1/2 cup low-fat marinara sauce
1 teaspoon dried minced onion
1/2 teaspoon chopped garlic
Dash each salt and black pepper
1 tablespoon reduced-fat Parmesan-style grated topping
¼ cup shredded part-skim mozzarella cheese

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Place mushroom caps on the sheet with rounded sides down.

 

In a medium bowl, mix chopped mushroom stems, sauce, minced onion, garlic, salt, black pepper, and 2 teaspoons Parm-style topping.

 

Spoon mixture into caps. Evenly top with remaining 1 teaspoon Parm-style topping, followed by mozzarella cheese. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until mushrooms are tender.

 

Cut packet to release steam before opening entirely. Enjoy!

 

MAKES 2 SERVINGS

BUFFALO CHICKEN PORTABELLA PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl
Prep: 15 minutes
Cook: 25 minutes

 

1/2 of pack (1 stuffed mushroom): 131 calories, 3g fat, 778mg sodium, 9g carbs, 1.5 fiber, 3.5g sugars, 16g protein

 

INGREDIENTS

2 large portabella mushrooms, stems chopped and reserved
2 wedges The Laughing Cow Light Creamy Swiss cheese
1 1/2 tablespoons Frank’s RedHot Original Cayenne Pepper Sauce
3 ounces cooked and finely chopped skinless chicken breast
¼ cup finely chopped onion
1 tablespoon reduced-fat Parmesan-style grated topping

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Place mushroom caps on the sheet with the rounded sides down.

 

In a medium bowl, stir cheese wedges with hot sauce until smooth and uniform. Stir in chopped mushroom stems, chicken, and onion. Spoon mixture into the mushroom caps. Sprinkle with Parm-style topping. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until mushrooms are soft and tender.

 

Cut packet to release steam before opening entirely. Chew!

 

MAKES 2 SERVINGS

MEXI-LICIOUS STUFFED PORTABELLA

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl
Prep: 15 minutes
Cook: 25 minutes

 

1/2 of pack (1 stuffed mushroom): 100 calories, 3.5g fat, 483mg sodium, 10g carbs, 2.5g fiber, 2.5g sugars, 9.5g protein

 

INGREDIENTS

2 large portabella mushrooms, stems chopped and reserved
1/3 cup frozen ground-beef-style soy crumbles, thawed, patted dry
1/2 teaspoon taco seasoning mix
¼ cup red enchilada sauce
2 tablespoons salsa
¼ cup shredded reduced-fat Mexican-blend cheese

 

Optional topping: fat-free sour cream

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Place mushroom caps on the sheet with rounded sides down.

 

In a medium bowl, mix chopped mushroom stems, soy crumbles, and taco seasoning. Stir in sauce and salsa.

 

Spoon mixture into caps. Evenly top with cheese. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until mushrooms are tender.

 

Cut packet to release steam before opening entirely. Enjoy!

 

MAKES 2 SERVINGS

DREAMY BUTTERNUT CHICKEN

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, large bowl
Prep: 15 minutes
Cook: 35 minutes

 

1/2 of pack (about 2 cups): 292 calories, 3.25g fat, 575mg sodium, 35.5g carbs, 6g fiber, 10g sugars, 32g protein

 

INGREDIENTS

1/2 cup canned 98% fat-free cream of chicken condensed soup
¼ cup fat-free sour cream
1 teaspoon chopped garlic
2 cups peeled and sliced butternut squash
11/2 cups chopped cauliflower
¾ cup chopped onion
8 ounces raw boneless skinless chicken breast, cut into bite-sized pieces
1/8 teaspoon each salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a large bowl, mix condensed soup, sour cream, and garlic. Stir in squash, cauliflower, and onion. Distribute onto the center of the foil.

 

Season chicken with salt and pepper and place over the veggie mixture. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 35 minutes, or until chicken is cooked through and veggies are tender.

 

Cut packet to release steam before opening entirely. Mix well and enjoy!

 

MAKES 2 SERVINGS

FAJITAS IN A FOIL PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, large bowl
Prep: 15 minutes
Cook: 25 minutes

 

1/2 of pack: 244 calories, 2.5g fat, 716mg sodium, 13g carbs, 3g fiber, 5.5g sugars, 41.5g protein

 

INGREDIENTS

11/2 tablespoons lime juice
1 teaspoon cornstarch
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon chili powder
1/2 teaspoon salt
1/8 teaspoons ground cumin
12 ounces raw boneless skinless chicken breast, sliced into thin strips
1 cup sliced bell pepper
1 small zucchini, ends removed, sliced into thin strips
1 cup sliced onion

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a large bowl, combine lime juice with cornstarch and stir to dissolve. Stir in all the seasonings to form a thick paste. Add chicken and veggies and stir to coat.

 

Distribute chicken-veggie mixture onto the center of the foil, and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until chicken is cooked through and veggies are tender.

 

Cut packet to release steam before opening entirely. Mix and enjoy!

 

MAKES 2 SERVINGS

COLOSSAL ASIAN VEGGIE ’N CHICKEN PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, small bowl
Prep: 15 minutes
Cook: 35 minutes

 

¼th of pack (about 11/2 cups):
222 calories, 1.5g fat, 811mg sodium, 19g carbs, 3.25g fiber, 9.5g sugars, 30.5g protein

 

INGREDIENTS

1 tablespoon seasoned rice vinegar
1/2 tablespoon cornstarch
3 tablespoons oyster sauce
1 teaspoon chopped garlic
1/8 teaspoon ground ginger
3 cups thinly sliced cabbage
2 cups bean sprouts
11/2 cups sugar snap peas
1 cup sliced mushrooms
1/2 cup matchstick-cut carrots
One 8-ounce can sliced water chestnuts, drained
12 ounces raw boneless skinless chicken breast, cut into bite-sized pieces

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a small bowl, combine vinegar with cornstarch and stir to dissolve. Mix in oyster sauce, garlic, and ginger.

 

Distribute all veggies onto the center of the foil and top with chicken. Drizzle with sauce mixture and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 35 minutes, or until chicken is cooked through and veggies are tender.

 

Cut packet to release steam before opening entirely. Stir and enjoy!

 

MAKES 4 SERVINGS

FRUITY FISH FOIL PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray
Prep: 5 minutes
Cook: 15 minutes

 

1/2 of pack (1 fillet):
204 calories, 3g fat, 358mg sodium, 10.5g carbs, 0.5g fiber, 6g sugars, 34g protein

 

INGREDIENTS

Two 6-ounce raw tilapia fillets
1/2 cup pineapple or mango salsa
¼ cup sliced red onion

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Lay fish on the center of the foil, and top with salsa and onion. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 15 minutes, or until fish is cooked through.

 

Cut packet to release steam before opening entirely. Mmmmm!

 

MAKES 2 SERVINGS

HUSTLE ’N BRUSSELS PACK ATTACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl
Prep: 10 minutes
Cook: 35 minutes

 

1/2 of pack:
182 calories, 2.75g fat, 513mg sodium, 35.5g carbs, 6.5g fiber, 5g sugars, 6g protein

 

INGREDIENTS

10 Brussels sprouts (or 14, if small), halved
10 ounces baby red potatoes, cut to same size as halved sprouts
1/2 cup chopped onion
1 teaspoon olive oil
1 teaspoon dried rosemary
1/2 teaspoon chopped garlic
1/2 teaspoon coarse salt

 

DIRECTIONS

Preheat oven to 400 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Mix all ingredients in a medium bowl. Distribute onto the center of the foil, and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 30 to 35 minutes, or until veggies are tender.

 

Cut packet to release steam before opening entirely. Serve and eat!

 

MAKES 2 SERVINGS

CHICKEN-WITH-A-KICK PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl
Prep: 10 minutes
Cook: 20 minutes

 

Entire recipe:
245 calories, 2g fat, 923mg sodium, 24.5g carbs, 5g fiber, 4.5g sugars, 31.5g protein

 

INGREDIENTS

4 ounces raw boneless skinless chicken breast, chopped
1/3 cup canned tomato sauce
¼ cup canned seasoned black beans, lightly drained
¼ cup canned sweet corn kernels, drained
¼ cup chopped green bell pepper
1 teaspoon hot sauce

 

Optional seasoning: salt

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a medium bowl, mix all ingredients. Distribute onto the center of the foil, and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 20 minutes, or until chicken is cooked through.

 

Cut packet to release steam before opening entirely. Enjoy!

 

MAKES 1 SERVING

HG TIP:

Shave about 480mg sodium off this recipe by using no-salt-added tomato sauce and fresh or frozen corn.

SO-FANCY FISH PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, small bowl
Prep: 10 minutes
Cook: 15 minutes

 

Entire recipe: 205 calories, 4g fat, 412mg sodium, 6g carbs, 2.75g fiber, 3g sugars, 35g protein

 

INGREDIENTS

1 teaspoon light whipped butter or light buttery spread
1/2 teaspoon chopped fresh parsley
1/2 teaspoon crushed garlic
1/8 teaspoon salt
8 thin (or 6 thick) asparagus stalks, tough ends removed
One 6-ounce raw tilapia fillet
2 slices lemon

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a small bowl, mix butter, parsley, garlic, and salt.

 

Line up asparagus stalks on the center of the foil and top with fish. Spread with butter mixture and top with lemon slices. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 15 minutes, or until fish is cooked through and asparagus is tender.

 

Cut packet to release steam before opening entirely. Eat!

 

MAKES 1 SERVING

ROCKIN’ CHICKEN RATATOUILLE

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl, large bowl
Prep: 20 minutes
Cook: 30 minutes

 

1/2 of pack (about 2¼ cups): 299 calories, 2g fat, 660mg sodium, 32.5g carbs, 9.75g fiber, 18g sugars, 37.5g protein

 

INGREDIENTS

1 cup canned fire-roasted diced tomatoes, drained
1/2 cup tomato paste
¼ cup finely chopped fresh basil
1 teaspoon chopped garlic
1/8 teaspoon red pepper flakes
10 ounces raw boneless skinless chicken breast, cubed
1/8 teaspoon each salt and black pepper
11/2 cups cubed eggplant
¾ cup chopped red bell pepper
¾ cup sliced and halved zucchini
¾ cup coarsely chopped onion

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a medium bowl, mix tomatoes, tomato paste, basil, garlic, and red pepper flakes.

 

Place chicken in a large bowl and season with salt and black pepper. Add all veggies, top with tomato mixture, and stir to coat.

 

Distribute mixture onto the center of the foil, and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 30 minutes, or until chicken is cooked through and veggies are tender.

 

Cut packet to release steam before opening entirely. Eat up!

 

MAKES 2 SERVINGS

MOM-STYLE CREAMY CHICKEN ’N VEGGIES

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, large bowl
Prep: 10 minutes
Cook: 40 minutes

 

Entire recipe: 307 calories, 4g fat, 881 mg sodium, 26g carbs, 5.25g fiber, 10.5g sugars, 40g protein

 

INGREDIENTS

¼ cup canned 98% fat-free cream of mushroom condensed soup
¼ cup fat-free sour cream
1/2 teaspoon chopped garlic
1 cup frozen cauliflower florets
1/2 cup frozen petite mixed vegetables
¼ cup canned sliced mushrooms, drained
One 5-ounce raw boneless skinless chicken breast cutlet

 

Optional seasonings: salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a large bowl, mix condensed soup, sour cream, and garlic. Add cauliflower, mixed veggies, and mushrooms, and stir to coat.

 

Season chicken with salt and pepper, if you like, and place on the center of the foil. Top with veggie mixture, and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 35 to 40 minutes, or until chicken is cooked through.

 

Cut packet to release steam before opening entirely. Now dig in!

 

MAKES 1 SERVING

HG ALTERNATIVE!

 

Thaw your frozen veggies first, and reduce your cook time to 25 minutes or so!

SESAME SALMON, & SNAP PEAS

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, wide bowl
Marinate: 15 minutes
Prep: 10 minutes
Cook: 15 minutes

 

Entire recipe: 275 calories, 15g fat, 460mg sodium, 10g carbs, 2g fiber, 6.5g sugars, 24.5g protein

 

INGREDIENTS

2 tablespoons low-fat sesame ginger dressing
1/8 teaspoon chopped garlic
Dash ground ginger
One 4-ounce raw skinless salmon fillet
1 cup sugar snap peas
1/2 teaspoon sesame seeds

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a wide bowl, mix dressing, garlic, and ginger. Add salmon and flip to coat. Cover and marinate in the fridge for 15 minutes.

 

Place snap peas onto the center of the foil and top with salmon. Drizzle with remaining marinade, and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 15 minutes, or until salmon is cooked through and snap peas are tender.

 

Cut packet to release steam before opening entirely. Sprinkle with sesame seeds and enjoy!

 

MAKES 1 SERVING

CHA-CHA-CHERRY BBQ CHICKEN

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl
Prep: 10 minutes
Cook: 25 minutes

 

1/2 of pack (about 1 cup):
294 calories, 2g fat, 874mg sodium, 33.5g carbs, 1.5g fiber, 24.5g sugars, 34g protein

 

INGREDIENTS

10 ounces raw boneless skinless chicken breast, cut into strips
1/8 teaspoon each salt and black pepper
1 cup sliced onion
1/2 cup frozen unsweetened pitted dark sweet cherries, thawed, roughly chopped
1/2 cup BBQ sauce with 45 calories or less per 2-tablespoon serving

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Season chicken strips with salt and pepper. Distribute onto the center of the foil and top with onion.

 

In a medium bowl, mix chopped cherries with BBQ sauce. Pour mixture over the onion and chicken. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until chicken is cooked through.

 

Cut packet to release steam before opening entirely. Time to chew!

 

MAKES 2 SERVINGS

CRAZY PINEAPPLE SALMON TERIYAKI

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, small bowl
Prep: 5 minutes
Cook: 20 minutes

 

Entire recipe:
347 calories, 15.5g fat, 349mg sodium, 22g carbs, 0.75g fiber, 19g sugars, 28.5g protein

 

INGREDIENTS

1/2 tablespoon teriyaki marinade or sauce
1/2 tablespoon sweet Asian chili sauce
One 5-ounce raw skinless salmon fillet
2 pineapple rings packed in juice, drained
Dash cayenne pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a small bowl, mix teriyaki marinade/sauce with chili sauce.

 

Place salmon on the center of the foil, top with the sauce mixture, and flip to coat. Top with pineapple slices and sprinkle with cayenne pepper. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 20 minutes, or until fish is cooked through.

 

Cut packet to release steam before opening entirely. YUM!

 

MAKES 1 SERVING

THE RAT (ATOUILLE) PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl
Prep: 20 minutes
Cook: 30 minutes

 

Entire recipe: 168 calories, 0.5g fat, 682mg sodium, 37.5g carbs, 10.5g fiber, 20g sugars, 7g protein

 

INGREDIENTS

¼ cup tomato paste
2 tablespoons finely chopped fresh basil
1/2 teaspoon chopped garlic
1/8 teaspoon salt, or more to taste
Dash red pepper flakes, or more to taste
Dash black pepper, or more to taste
1 cup cubed eggplant
1/2 cup chopped red bell pepper
1/2 cup sliced and halved zucchini
1/2 cup canned fire-roasted diced tomatoes, drained
1/2 cup coarsely chopped onion

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a medium bowl, mix tomato paste, basil, garlic, salt, red pepper flakes, and black pepper. Add all remaining ingredients and stir to coat. Distribute mixture onto the center of the foil. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 30 minutes, or until veggies are tender.

 

Cut packet to release steam before opening entirely. Mmmm!

 

MAKES 1 SERVING

DO THE CABBAGE PACK!

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray
Prep: 10 minutes
Cook: 35 minutes

 

¼th of pack: 88 calories, 4.5g fat, 292mg sodium, 8g carbs, 2.5g fiber, 4.5g sugars, 5g protein

 

INGREDIENTS

1/2 head cabbage, cored
1 small onion, sliced
2 tablespoons light whipped butter or light buttery spread
¼ cup precooked real crumbled bacon
1 teaspoon chopped garlic
Dash each salt and black pepper, or more to taste
Dash paprika, or more to taste

 

DIRECTIONS

Preheat oven to 400 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Slice cabbage half into 4 thin wedges. Halve each wedge, leaving you with 8 “chunks.” Distribute cabbage onto the center of the foil and top with onion. Dollop with butter and sprinkle with bacon, garlic, and seasonings. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 35 minutes, or until veggies are soft.

 

Cut packet to release steam before opening entirely. Mix well and eat up!

 

MAKES 4 SERVINGS

WOOHOO! BAYOU FISH PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, large bowl, small bowl
Prep: 10 minutes
Cook: 20 minutes

 

1/2 of pack:
270 calories, 2g fat, 592mg sodium, 32.5g carbs, 9.5g fiber, 8g sugars, 31g protein

 

INGREDIENTS

1 cup canned red kidney beans, drained and rinsed
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped onion
1/2 cup finely chopped celery
¼ cusp tomato paste
1/2 teaspoon Cajun seasoning
1/2 teaspoon chopped garlic
1/8 teaspoon ground thyme
1/8 teaspoon each salt and black pepper
Two 4-ounce raw flounder fillets

 

Optional topping: hot sauce

 

DIRECTIONS

Preheat oven to 350 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a large bowl, mix beans, bell pepper, onion, and celery.

 

In a small bowl, mix tomato paste, ¼ teaspoon Cajun seasoning, garlic, thyme, salt, and black pepper. Add to the large bowl and stir to coat. Distribute mixture onto the center of the foil.

 

Season flounder with remaining ¼ teaspoon Cajun seasoning and place over the mixture on the foil. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 20 minutes, or until flounder is cooked through and veggies are tender.

 

Cut packet to release steam before opening it entirely. Enjoy!

 

MAKES 2 SERVINGS

SWEET POTATO APPLE PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray
Prep: 10 minutes
Cook: 25 minutes

 

1/2 of pack (1 heaping cup): 256 calories, 4g fat, 288mg sodium, 55g carbs, 7.25g fiber, 29g sugars, 2.5g protein

 

INGREDIENTS

9 ounces sweet potato, peeled and cut into bite-sized chunks
1 large Fuji apple, cored and cut into bite-sized chunks
2 tablespoons dried sweetened cranberries
11/2 tablespoons light whipped butter or light buttery spread
1 1/2 tablespoons brown sugar (not packed)
¼ teaspoon cinnamon, or more to taste
1/8 teaspoon salt, or more to taste
Dash ground nutmeg, or more to taste

 

DIRECTIONS

Preheat oven to 350 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Distribute potato, apple, and cranberries onto the center of the foil. Dollop with butter and sprinkle with brown sugar, cinnamon, salt, and nutmeg. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until potato and apple are tender.

 

Cut packet to release steam before opening entirely. Mix well and enjoy!

 

MAKES 2 SERVINGS

STEAMY CREAMY SQUASH

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl, small microwave-safe bowl
Prep: 10 minutes
Cook: 20 minutes

 

1/2 of pack (about 1 cup): 80 calories, 2.75g fat, 232mg sodium, 11g carbs, 3g fiber, 5g sugars, 3.5g protein

 

INGREDIENTS

2 zucchini (or yellow summer squash), stem ends removed
1/2 cup thinly sliced onion
2 teaspoons light whipped butter or light buttery spread
1/8 teaspoon dried oregano
Dash each salt and black pepper, or more to taste
1/2 teaspoon chopped garlic
1 wedge The Laughing Cow Light Creamy Swiss cheese

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Thinly slice zucchini lengthwise into wide, flat strips. Cut strips in half widthwise and distribute onto the center of the foil. Top with onion, dollop with butter, and sprinkle with oregano, salt, pepper, and garlic. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 20 minutes, or until veggies are tender.

 

Cut packet to release steam before opening entirely. Transfer veggies to a medium bowl.

 

In a small microwave-safe bowl, microwave cheese wedge for 20 seconds, or until warm. Stir until smooth, add to veggies, and stir to coat. EAT!

 

MAKES 2 SERVINGS

JUMP FOR CHOY! FISH PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, small bowl
Prep: 10 minutes
Cook: 20 minutes

 

1/2 of pack: 232 calories, 2g fat, 656mg sodium, 19.5g carbs, 3g fiber, 13g sugars, 35g protein

 

INGREDIENTS

1 pound baby bok choy, ends removed, separated into leaves
1 cup zucchini cut into 1/2-inch chunks
12 ounces raw cod (two 6-ounce fillets or four 3-ounce fillets)
2 tablespoons thick teriyaki marinade or sauce
2 tablespoons low-sugar or sugar-free orange marmalade

 

Optional seasonings: salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Distribute bok choy onto the center of the foil and top with zucchini. Lay cod over the veggies.

 

In a small bowl, thoroughly mix teriyaki marinade or sauce with orange marmalade. Evenly spoon mixture over the cod and veggies. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 20 minutes, or until cod is cooked through and veggies are tender.

 

Cut packet to release steam before opening entirely. Eat up!

 

MAKES 2 SERVINGS

MEGA-MAZING VEGGIE PACK

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, small bowl
Prep: 10 minutes
Cook: 20 minutes

 

¼th of pack (about ¾ cup): 97 calories, 0.5g fat, 359mg sodium, 22g carbs, 3g fiber, 11g sugars, 2.5g protein

 

INGREDIENTS

6 ounces kale leaves, torn or cut into large pieces
2 cups chopped red bell peppers
One 8-ounce can sliced water chestnuts, drained
¼ cup sweet Asian chili sauce
1 tablespoon seasoned rice vinegar
1 teaspoon chopped garlic
1/8 teaspoon each salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Distribute kale onto the center of the foil. Top with bell peppers and water chestnuts.

 

In a small bowl, mix chili sauce, rice vinegar, and garlic. Drizzle over veggies. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 20 minutes, or until veggies are tender.

 

Cut packet to release steam before opening entirely. Season with salt and black pepper, mix well, and enjoy!

 

MAKES 4 SERVINGS

SPINACH ARTICHOKE CHICKEN

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, skillet, medium microwave-safe bowl
Prep: 10 minutes
Cook: 30 minutes

 

1/2 of pack (1 cutlet):
252 calories, 4.5g fat, 836mg sodium, 12g carbs, 3g fiber, 3.5g sugars, 38g protein

 

INGREDIENTS

2 cups chopped spinach leaves
2 wedges The Laughing Cow Light Creamy Swiss cheese
1 tablespoon fat-free mayonnaise
2 artichoke hearts packed in water, drained and chopped
1 tablespoon reduced-fat Parmesan-style grated topping
1 teaspoon garlic powder
Two 5-ounce raw boneless skinless chicken breast cutlets
1/8 teaspoon each salt and black pepper
1/2 cup sliced onion

 

Optional seasoning: cayenne pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir spinach until wilted, about 3 minutes. Remove from heat and thoroughly blot to remove excess moisture.

 

In a medium microwave-safe bowl, microwave cheese wedges for 20 seconds, or until warm. Add mayo and thoroughly mix. Stir in spinach, artichoke hearts, Parm-style topping, garlic powder and, if you like, a dash or two of cayenne pepper.

 

Season chicken cutlets with salt and pepper, and place side by side on the center of the foil. Evenly top with onion and spinach-artichoke mixture. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until chicken is cooked through.

 

Cut packet to release steam before opening entirely. Enjoy!

 

MAKES 2 SERVINGS

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SPICY SHRIMP ’N VEGGIES

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, large bowl
Prep: 15 minutes
Cook: 15 minutes

 

Entire recipe: 263 calories, 2g fat, 804mg sodium, 28g carbs, 8g fiber, 12g sugars, 32.5g protein

 

INGREDIENTS

¾ cup canned crushed tomatoes
1 teaspoon chopped garlic
¼ teaspoon red pepper flakes
1/8 teaspoon black pepper
5 ounces raw shrimp, peeled, tails removed, deveined
1 cup small broccoli florets
1/2 cup chopped bell pepper
¼ cup chopped onion

 

Optional seasonings: salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a large bowl, mix crushed tomatoes, garlic, red pepper flakes, and black pepper. Stir in remaining ingredients. Distribute onto the center of the foil, and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 15 minutes, or until shrimp are cooked through and veggies are tender.

 

Cut packet to release steam before opening entirely. Yum!

 

MAKES 1 SERVING

HG ALTERNATIVE!

 

Use just a dash of red pepper flakes for less heat.

RAGIN’ CAJUN SHRIMP

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, small microwave-safe bowl, large bowl
Prep: 15 minutes
Cook: 20 minutes

 

1/2 of pack: 226 calories, 6.5g fat, 587mg sodium, 12g carbs, 2g fiber, 5g sugars, 27g protein

 

INGREDIENTS

2 tablespoons lime juice
2 tablespoons light whipped butter or light buttery spread
1 teaspoon cornstarch
11/2 teaspoons Cajun seasoning
10 ounces raw shrimp, peeled, tails removed, deveined
1/8 teaspoon garlic powder
1 cup sliced bell pepper cut into 2-inch strips
1 cup sliced onion cut into 2-inch strips

 

Optional seasonings: salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a small microwave-safe bowl, microwave lime juice with butter for 30 seconds, or until butter is mostly melted. Mix in cornstarch and 1 teaspoon Cajun seasoning.

 

Place shrimp in a large bowl and sprinkle with garlic powder and remaining 1/2 teaspoon Cajun seasoning. Add veggies and lime-butter mixture, and toss to coat. Distribute onto the center of the foil, and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 20 minutes, or until shrimp are cooked through and veggies are tender.

 

Cut packet to release steam before opening entirely. Eat up!

 

MAKES 2 SERVINGS

APPLE RAISIN CHICKEN

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, large bowl, medium bowl, whisk
Prep: 15 minutes
Cook: 25 minutes

 

1/2 of pack: 301 calories, 2g fat, 297mg sodium, 35g carbs, 3g fiber, 25g sugars, 34g protein

 

INGREDIENTS

10 ounces raw boneless skinless chicken breast, cut into strips
1/8 teaspoon each salt and black pepper
1 cup chopped onion
1 cup chopped apple
2 tablespoons raisins, chopped
¼ cup balsamic vinegar
1 tablespoon brown sugar (not packed)
11/2 teaspoons cornstarch
1 teaspoon Dijon mustard

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Season chicken strips with salt and pepper and distribute onto the center of the foil.

 

In a large bowl, mix onion, apple, and raisins. In a medium bowl, whisk all remaining ingredients until cornstarch has dissolved. Pour contents of the small bowl into the large bowl and toss to coat.

 

Evenly spoon mixture over chicken. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until chicken is fully cooked and onion and apple are tender.

 

Cut packet to release steam before opening entirely. Chew!

 

MAKES 2 SERVINGS

FLOUNDER L’ORANGE

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, small bowl
Prep: 10 minutes
Cook: 15 minutes

 

1/2 of pack (1 fillet with veggies):
180 calories, 5g fat, 602mg sodium, 17g carbs, 3.5g fiber, 9.5g sugars, 16.5g protein

 

INGREDIENTS

2 tablespoons low-sugar orange marmalade
1 tablespoon light whipped butter or light buttery spread
1 teaspoon Dijon mustard
2 cups bagged broccoli cole slaw
1 cup thinly sliced onion
Two 4-ounce raw flounder fillets
1/8 teaspoon each salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

In a small bowl, mix marmalade, butter, and mustard.

 

Distribute broccoli slaw onto the center of the foil and top with onion. Season fillets with salt and pepper and place over the veggies. Evenly top with marmalade mixture. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 15 minutes, or until fish is cooked through and veggies are tender.

 

Cut packet to release steam before opening entirely. Eat!

 

MAKES 2 SERVINGS

MANGO CHICKEN

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium bowl
Prep: 15 minutes
Cook: 25 minutes

 

Entire recipe: 318 calories, 2g fat, 863mg sodium, 36.5g carbs, 5g fiber, 19g sugars, 37.5g protein

 

INGREDIENTS

One 5-ounce raw boneless skinless chicken breast cutlet, pounded to 1/2-inch thickness
1 teaspoon onion soup/dip seasoning mix
¼ teaspoon onion powder
¼ teaspoon garlic powder
¾ cup sliced onion
1/2 cup cubed mango
¼ cup canned black beans, drained and rinsed
11/2 teaspoons chopped cilantro
1 teaspoon seasoned rice vinegar
1/8 teaspoon each salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Season chicken with onion seasoning mix, onion powder, and garlic powder and lay cutlets on the center of the foil. Top with onion and mango.

 

In a medium bowl, mix all remaining ingredients. Evenly spoon over contents of the foil. Cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until chicken is cooked through and onion is tender.

 

Cut packet to release steam before opening entirely. Yum!

 

MAKES 1 SERVING

SWEET & SOUR CABBAGE

You’ll Need: heavy-duty aluminum foil, baking sheet, nonstick spray, medium microwave-safe bowl
Prep: 25 minutes
Cook: 30 minutes

 

¼th of pack (about 1¾ cups): 154 calories, <0.5g fat, 492mg sodium, 37g carbs, 4.5g fiber, 25.5g sugars, 3g protein

 

INGREDIENTS

Two 8-ounce cans pineapple chunks packed in juice (not drained)
1 tablespoon cornstarch
3 tablespoons seasoned rice vinegar
1 tablespoon ketchup
1 tablespoon reduced-sodium/lite soy sauce
1/2 teaspoon chopped garlic
¼ teaspoon red pepper flakes
1/8 teaspoon ground ginger
1/2 head cabbage, cored and chopped
2 cups chopped onion

 

Optional seasonings: salt and black pepper

 

DIRECTIONS

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

 

Drain and discard juice from one can of pineapple. Drain juice from the other can into a medium microwave-safe bowl. Set pineapple chunks aside.

 

To make the sauce, add cornstarch to the microwave-safe bowl of juice and stir to dissolve. Mix in vinegar, ketchup, soy sauce, garlic, red pepper flakes, and ginger. Microwave for 11/2 minutes, or until slightly thickened. Mix well.

 

Distribute cabbage, onion, and pineapple chunks onto the center of the foil. Evenly top with sauce, and cover with another large piece of foil.

 

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until veggies have softened.

 

Cut packet to release steam before opening entirely. Mix well and dive in!

 

MAKES 4 SERVINGS