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BAKED MEDITERRANEAN
FOIL PACK

Serves 4-6
Prep Time: 5 minutes
Cook Time: 25-35 minutes

Serves 4-6
Prep Time: 5 minutes
Cook Time: 25-35 minutes

INGREDIENTS

  • Chicken/Salmon/Sardines/Chickpeas

    Chicken/Salmon/Sardines/Chickpeas

    2 boneless/skinless chicken breasts or 1 14.75-ounce can of salmon, sardines, or drained chickpeas

  • Tomato

    Tomato

    1 unit

  • Red Onion

    Red Onion

    ½ unit

  • Lemon

    Lemon

    1 unit

  • Dried oregano

    Dried oregano

    1 tbsp

  • Garlic

    Garlic

    2 cloves

  • Olive oil

    Olive oil

    2 tbsp

  • Smoked paprika

    Smoked paprika

    2 tsp

  • Couscous or rice

    Couscous or rice

    1 package/1 ½ cups

Recipe

Recipe

  1. Preheat oven to 400 degrees. Cut tomato into wedges. Halve, peel, and slice half the red onion (save the rest for another use). Peel and finely chop garlic. Zest and halve lemon; squeeze juice into a small bowl.
  2. Toss tomato, onion, and garlic in a medium bowl with a drizzle of olive oil, half the lemon juice, smoked paprika, and oregano. Season with salt and pepper.
  3. Pat dry with paper towels/drain the chicken/salmon/sardines/chickpeas. Season with smoked paprika, oregano, 1 TBSP lemon juice, salt, and pepper. Place tomato, onion, and garlic in the center of a large piece of foil. Top with your protein of choice. Cinch into a packet and place on a baking sheet. Roast in the oven, 18 minutes for chicken, 12 minutes for salmon and sardines, or 15 minutes for chickpeas.
  4. Prepare couscous according to package instructions. For rice, in a small pot, combine 1½ cups rice, 2¼ cups water, and a pinch of salt. Bring to a boil, then cover and reduce heat to a low simmer. Cook until rice is tender, 15-20 minutes. Fluff rice with a fork. Season couscous or rice with remaining lemon juice, salt, and pepper.
  5. Divide couscous or rice between plates or bowls. Carefully open foil packets and divide among plates along with cooking juices.

Cooking Tips: You can add fine chopped fresh herbs to your couscous like parsley, cilantro, or dill. If you don’t have access to an oven, you can try a toaster oven as well.

Stovetop Directions: Heat a drizzle of oil in a medium pan over medium-high heat. Add onion tomato, garlic, paprika, oregano, and lemon juice to pan. Cook until veggies are softened. Season with salt and pepper to taste. If needed, add another drizzle of oil to pan. Add protein and cook to desired doneness (always make sure your chicken is cooked through to 165 degrees).

Stock Freezer Bag: Onion and garlic trimmings.