UACES Facebook Eating Healthy in a Jiffy; Dinner Two Ways
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Eating Healthy in a Jiffy: Dinner Two Ways


Original Author: Amy Monk, Montgomery County | Adapted for Blog: Torrie Smith, Van Buren County

Eating Healthy in a Jiffy offers tips and recipes for scratch cooking with whole foods. This Chicken & Veggies dinner can be made two ways, as a one-person packet meal or a one-pan family dinner. You’ll get your protein and so many of your essential nutrients from this delicious dish without a lot of processed carbs. Cooking dinner in a jiffy doesn’t have to be hard! Every Friday for the next 4 weeks, Amy will be presenting short videos on the At Home with UAEX Facebook page.



 
Build a Basic Packet Meal
Protein Vegetables Spices Toppings/Sauces
  • Ground beef patty
  • Fish fillet
  • Skinless chicken breast
  • Skinless chicken thighs
  • Boneless pork chop
  • Tofu slices
  • Whole kernel corn
  • Black beans
  • Zucchini or Squash
  • Carrots
  • Bell peppers
  • Onion
  • Cherry or diced tomatoes
  • Potatoes
  • Olives
  • Mushrooms
  • Sweet potatoes
  • Salt
  • Pepper
  • Paprika
  • Dry mustard
  • Chili powder
  • Oregano
  • Thyme
  • Basil
  • Italian seasoning
  • Tarragon
  • Lemon slices
  • Salsa
  • Lemon juice
  • Dry white wine
  • Worcestershire sauce
  • Barbeque sauce
  • Italian dressing
  • Teriyaki sauce
  • Cheddar cheese
  • Monterey Jack cheese
  • Mexican style cheese
  1. Choose your protein, vegetable, spices and topping/sauces.
  2. Wash and cut selected vegetables into small, evenly-sized pieces. 
  3. Cut a 12" x 12" square of parchment paper or aluminum foil for each packet. 
  4. Assemble your packet with hardy vegetables such as potatoes or carrots on the bottom. 
  5. Brush both sides of protein source with olive oil and place on top of hardy vegetables. 
  6. Add the tender vegetables such as tomatoes, mushrooms and olives. 
  7. Drizzle with topping/sauces and sprinkle with desired spices. 
  8. Top packet with cheese if desired. 
  9. Fold over the sides of packet to meet in the middle and fold down. Fold ends of packet over to seal well. Do not slit the packet.
  10. Place packet on a baking pan and bake at 450 degrees F for 20–30 minutes.
  11. Allow packet to rest for 5 minutes and then transfer to individual plates. Unfold the packets with caution, as steam will be released.
  • Ground beef patty, salt, pepper, onion, potato, carrot and Worcestershire sauce
  • Chicken breast, salsa, black beans, corn and Cheddar cheese
  • Flounder fillet, salt, pepper, Italian seasoning, zucchini, carrots, red bell pepper, onion and dry white wine (or water)
  • Salmon fillet, salt, pepper, lemon slice, oregano, thyme and basil
 
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