What's for Dinner? Fold up a quick and easy dinner
CHARLESTON, W.Va. -- What is more fun than camping out and cooking over a fire? Although this week's dinners don't require a campfire, they will certainly make your family feel like they are eating a meal cooked over one. Each dish uses foil to create fun, delicious meals that can be prepared in the oven, on a grill or, if you are adventurous, over a campfire.
Chicken and Vegetable in Foil Packets
Makes 4 servings. Source: www.cooks.com.
1/4 cup olive oil
4 small sliced baking potatoes
1 green pepper, cut into 1/2-inch slices
1 red pepper, cut into 1/2-inch slices
2 medium onions, sliced
4 chicken breasts, bone-in
Salt and pepper to taste
TEAR off 4 sheets of heavy-duty foil. Brush with olive oil. Divide vegetables evenly among the foil sheets. Brush with more oil. Top with chicken breast. Brush with remaining oil. Season with salt and pepper. Fold up foil in a series of locked folds.
GRILL over medium heat for 35 to 40 minutes or bake at 350° for 45 to 50 minutes. Open packages carefully and serve.
Nutrition information: 543 calories, total fat 24 grams, saturated fat 5 grams, cholesterol 130 milligrams, total carbohydrates 35 grams, dietary fiber 6 grams.
Chicken Mushroom Packets
Makes 6 servings. Source: www.cooks.com.
3 whole or split chicken breasts, boneless
Salt and pepper to taste
3 potatoes, cut into 1/2-inch slices
4 carrots, cut into 1/2-inch slices
1/2 pound fresh mushrooms, thinly sliced
6 tablespoons butter
6 tablespoons cream of chicken soup
PLACE each chicken breast on a large piece of heavy-duty foil. Sprinkle with salt and pepper. Divide potatoes, carrots and mushrooms equally among packets. Salt and pepper vegetables; dot with 1 tablespoon butter, put 1 tablespoon cream of chicken soup on top of chicken in each bundle. Seal foil tightly. Grill over medium low fire or in a 350° oven for 1 hour. Unwrap bundles and place on serving plates.
SERVE with cooked brown rice.
Nutrition information: 569 calories, total fat 25 grams, saturated fat 9 grams, cholesterol 82 milligrams, total carbohydrates 64 grams, dietary fiber 8 grams, protein 29 grams.
Makes 8 servings. Source: www.cooks.com.
2 pounds lean ground beef
1 large onion, sliced
8 medium potatoes sliced thin
1 pound carrots, sliced
16 ounces cheddar cheese, sliced
Salt and pepper
MAKE 8 hamburger patties, 1/4 pound each. Place patties in large squares of heavy-duty foil. Place onion, potato, carrots and cheese on top of each patty. Season with salt and pepper to taste. Pull sides of foil together. Folding top together, fold one end tightly. Pour a small splash of milk in packet to keep moist and to steam the potatoes and carrots. Fold other end and cook on a grill over medium heat until potatoes and carrots are tender.
Nutrition information: 617 calories, total fat 26 grams, saturated fat 15 grams, cholesterol 161 milligrams, total carbohydrate 41 grams, dietary fiber 7 grams, protein 53 grams.
Burger and Veggie Packets
Makes 4 servings. Source: www.bettycrocker.com.
1 pound extra-lean ground beef
1 tablespoon Worcestershire sauce
1 1/2 teaspoons garlic pepper blend
1/2 teaspoon onion powder
1/4 teaspoon salt
2 cups frozen vegetables
32 frozen steak fries
4 small frozen corn on the cob
HEAT oven to 450°. Cut four 18- by 12-inch sheets of heavy-duty foil. Mix beef, Worcestershire sauce, 1 teaspoon garlic pepper, onion powder and salt. Shape into 4 patties 1/4-inch thick.
PLACE one patty on each foil sheet. Top each with 1/2 cup vegetables and 8 steak fries. Place one piece of corn next to each patty. Divide remaining 1/2 teaspoon garlic pepper among vegetables. Bring up two sides of foil so edges meet. Seal edges, making a tight 1/2-inch fold. Fold again allowing space for heat circulation and expansion. Fold opposite sides and seal. Place packets on a large cookie sheet.
BAKE 35 to 40 minutes or until meat thermometer inserted into the center of patties reads 160°. Place packets on plates. To serve, cut a large X across the top of each packet, carefully folding foil back.
Nutrition information: 538 calories, total fat 12 grams, saturated fat 3 grams, cholesterol 86 milligrams, total carbohydrates 86 grams, dietary fiber 10 grams, protein 38 grams, sodium 572 milligrams.
Salmon in a Packet
1 pound salmon fillet
2 tablespoons olive oil
Lemon pepper blend
HEAT oven to 350°. Place salmon on a piece of heavy-duty foil large enough to fold over and make a packet. Drizzle with olive oil and sprinkle with lemon pepper blend. Fold foil to seal and put on a tray. Bake for 15 minutes. Check the thickest part of the salmon to see if it opaque and flaky. If not flaky, bake longer, checking every 2 to 5 minutes.
Nutrition information: 294 calories, total fat 21 grams, saturated fat 4 grams, cholesterol 71 milligrams, total carbohydrates 0 grams, dietary fiber 0 grams, protein 25 grams.
Cream of chicken soup
Bone-in chicken breasts
Frozen steak fries
Frozen small ears of corn
Pantry staples: butter, Worcestershire sauce, garlic pepper blend, onion powder, lemon pepper blend, olive oil
Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded in part by the USDA's Supplemental Nutrition Assistance Program. SNAP provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Glaze@mail.wvu.edu or 304-634-8449.