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ASPARAGUS AND CHICKEN POCKETS

Makes 4 servings

• 4 pieces of foil (12 x 15 inches)
• 3 tablespoons Dijon-style mustard
• 2 tablespoons lemon juice
• 1 tablespoon chopped, fresh marjoram (or 1 teaspoon dried flakes) or 1 tablespoon thyme
• 1/4 teaspoon ground black pepper
• 4 skinless, boneless chicken breast halves, or 1 pound boneless canned chicken, drained
• non-stick cooking spray
• 1 can (14.5 oz.) asparagus or 1/2 (2.5 pound) bag frozen asparagus or 1 pound washed fresh asparagus spears
• 1/3 pound carrots, peeled and cut into long, thin strips
 

1. Preheat oven to 400°F.

2. Make foil pouches by folding the sheet in half and folding the edges of 2 sides.

3. Combine mustard, lemon juice, marjoram or thyme, and pepper; set aside.

4. Using non-stick cooking spray, brown chicken 2 to 4 minutes over medium heat. If using chicken breasts: cut each piece lengthwise into 5 or 6 strips after browning.

5. Lightly spray inside of foil pouches with nonstick cooking spray.

6. Divide chicken, sauce, and vegetables among the four foil pouches. Close pouches by folding edges together.

7. Place foil pouches on baking sheet and bake at 400ºF 12 minutes. Note: If using raw chicken breasts, internal temperature of meat should reach 170°F.

8. Remove from foil pouches and serve.

USDA, Food & Nutrition Service