The June, 2013 issue of Cleaning Eating Magazine was filled with foil-packet recipes for the grill, in addition to some amazing burger recipes (which I found ironic, because apparently it's May that is National Burger month...did you know that?), which I'll be posting soon. One day a couple weeks ago my parents came over for dinner and it was perfect because Nick and I had a meal already planned; Peanut Chicken in Foil PAckets and Strawberry Coconut Crisp (also in foil packets, recipe coming soon). I'll be honest, I was slightly hesitant at first, serving my dad a Clean Eating Magazine recipe...he's very honest with his opinions on how things taste (I guess you could call him "The Candid Father of RD", haha, that was lame.) Anyway......I was afraid he wouldn't like the meal.
To my surprise, both my dad and Nick both devoured their foil packets, as did my mom and I. Did you know that grilling in foil actually helps reduce the amount of hertocyclic aminds (HCAs) that are formed? In case you were wondering, that's a really good thing. HCAs are linked to cancer and they form when proteins (especially red meats) are cooked to really high temperatures and especially when cooked using direct heat. By cooking our protein in foil we reduce the HCAs that are generated because we are not using direct heat and there is less change for the protein to char. When the drippings from your proteins drip into the flame and then come back up into the food that's just not good. Also, simply marinating your proteins and switching to poultry (and especially fish) can reduce the HCAs. I just thought since it's grilling season you may want to know that. So now, without further ado...
Peanut Chicken in Foil Packets
Source: Clean Eating Magazine
1/4th cup unsalted natural creamy peanut butter
1/4 cup light coconut milk (I used almond/coconut milk)
2 Tbsp. rice vinegar
2 Tbsp. chopped fresh cilantro leaves, plus additional for garnish
1 Tbsp. honey ** (I used maple syrup)
1 tbsp. fresh lime juice
1 tbsp. minced fresh ginger
1 tsp. reduced sodium soy sauce
1/2 tsp. red pepper flakes
1 clove garlic, mined **
Olive oil cooking spray
12 oz. green beans, trimmed
2 sweet potatoes, peeled and diced into similar-sized 1/2-inch chunks **
1 red or white onion, sliced into 1/4-inch slices **
1 lb. boneless, skinless chicken breasts, cut into 1-inch pieces
1. Preheat grill to medium-high or preheat oven to 450.
2. In a medium bowl, whisk together peanut butter, milk, vinegar, 2 Tbsp. cilantro, honey (or maple syrup), lime juice, ginger, soy sauce, pepper flakes, and garlic.
3. Cut 4 12x16-inch pieces of foil and mist with cooking spray. Divide green beans, potatoes and onion evenly into the center of each piece of foil. Divide chicken and peanut butter mixture between foil pieces, over top of vegetables. Bring the short edges of the foil together, then fold inward a few times along each long edges to seal.
4. Place foil packets directly on the grill or on a large, rimmed baking sheet in the oven. Grill or bake for 25 minutes, until chicken is cooked through and potatoes are tender. Transfer contents of packets (make sure to open the packets slowly, as the steam can be very hot!) to serving bowls and garnish with additional cilantro.
**NOTE: If you are following a low FODMAPs diet this is the perfect recipe because you can modify your own packet according to your personal needs (but prepare everyone else's packet according to the recipe). Be sure to replace the honey with maple syrup, omit the garlic (and add some garlic-infused oil if you still want the flavor, but I didn't do this and it was still amazing) and omit the onion from your packet as well. Also, keep in mind sweet potatoes contain FODMAPs, but most people can handle them in amounts of 1/4th-1/2 cup per sitting.
|Estimated Nutrition Facts for 1-serving (1 foil packet)|
Nutrition Highlights: Low sodium, excellent source of fiber, and vitamins A and C.
|See how I put a "G" on my packet? Yeah, that was a lower FODMAPs packet ;)|
|Put all the ingredients in a foil packet, and leave the cooking and cleaning to the foil and grill!|
The Candid RD
This can be serve over rice, or with some more vegetables. We chose the latter. It didn't really need any more starch, so we were all content with some more vegetables and spinach salad on the side (the vegetables we served were roasted parsnips that my mom brought over, which are actually slightly starchy, but delicious).
Any fun weekend plans? I can't believe it but I have today and tomorrow off from work. JOY! I do have a laundry list of things to do, but it's nice just being away from work for a while (it's rare that I ever get two days off in a row, so I'm excited!).
Thanks for reading.
The Candid Rd