Foiled Again!

During the summer months one of my favourite go-to recipe options is a foil-pack. Amazingly simple but deceptively delicious they are almost the equivalent of a one-pot dish that you can put on the grill/bbq or if the weather isn’t too kind slam in the oven. They’re great for mid-week meals but also fabulous for weekend entertaining since you can prep ahead, pop in the refrigerator and you’re good to go when the time comes for cooking.

The beauty is in their versatility – you can mix and match any number of meat, poultry, fish or veggie options with spices, flavourings and additions that when combined add up to more than the individual parts. Many simply need just a green or mixed salad accompaniment if anything at all – but for those who have hearty appetites maybe a small jacket-baked potato would also be welcome on the side.

One of my all-time favourites is chicken with lemon and courgettes/zucchini lifted with the addition of lemon slices and fresh thyme leaves; and another more recently tried and tasted is a boneless pork chop with black beans, salsa, sweetcorn, cumin and a hint of chilli. Both are great if topped with a little cheese before or after cooking – in the case of the chicken with a dusting of grated Parmesan and for the latter a spoonful of grated low-fat hard cheese. 

Dare I also say that they cut down the preparation and post-eating clear-up too – a great mid-week time saver. We often serve straight onto the plate, allowing the diner to open their own package and dig in. Clear up is a simple throw-away job … no complaints there!

LEMON CHICKEN AND COURGETTE/ZUCCHINI FOIL PACKS: 

1. Heat a gas or charcoal grill/bbq to medium heat or preheat the oven to 190 C/375 F/gas 5. Cut four 45 x 35 cm/18 x 12 inch of heavy duty foil and spray with low-fat cooking spray. 

2.  Cut 3 medium courgettes/zucchini in half lengthwise and then again crosswise in to 4 cm/1½ inch pieces. Mix in a bowl with 1 tbsp chopped fresh thyme leaves, 1 tsp grated lemon zest and salt and pepper to taste.

3.  Using 4 medium skinless and boneless chicken breasts, place each on the centre of a foil sheet then spoon the courgette/zucchini mixture evenly around each one. Top each piece of chicken with 2 slices lemon and 1 tbsp light butter or low-fat spread.

4.  Bring up the sides of the foil so that they meet then pinch together to seal tightly but allowing some space for the heat to circulate within the parcel.

5.  Place on the grill/bbq and cook, ideally covered (if your grill has a domed lid) for about 10 minutes, turn over and rotate and cook for a further 10-15 minutes or until the chicken is cooked all the way through and the flesh is no longer pink and juices run clear. Alternatively bake in the oven for about 25 minutes and check in the same way to ensure thoroughly cooked. Much will depend upon the size and thickness of the chicken breast.

6.  Remove from the oven or grill, carefully fold back the foil and sprinkle with a little Parmesan cheese if liked to serve.

SERVES 4

WLS PORTION: ½

CALORIES PER PORTION: 195

PROTEIN: 31.1g

CARBOHYDRATE: 4.4g

FAT: 5.8g

FOILED PORK CHOPS SOUTHWESTERN STYLE: 

1.  Heat a gas or charcoal grill/bbq to medium or preheat the oven to 190 C/375 F/gas 5. Cut four 45 x 35 cm/18 x 12 inch of heavy duty foil and spray with low-fat cooking spray. 

2.  In a small bowl mix 1 x 400 g/14 oz can drained and rinsed black beans with 250 g/1½ cups frozen sweetcorn kernels, 125 g/½ cup tomato salsa, 2 tsp mild chilli powder and 1 tsp ground cumin. Season 4 very lean boneless pork chops (about 125-200 g/5-7 oz each) with salt and place each one on the centre of the foil sheet. Spread the corn mixture evenly around the chops and top each with a little grated hard low-fat cheese.

3.   Bring up the sides of the foil so that they meet then pinch together to seal tightly but allowing some space for the heat to circulate within the parcel.

4.  Place on the grill/bbq and cook, ideally covered (if your grill has a domed lid) for about 10 minutes, turn over and rotate and cook for a further 10-15 minutes or until the pork is cooked all the way through and the flesh is no longer pink and juices run clear. Alternatively bake in the oven for about 25-30 minutes and check in the same way to ensure thoroughly cooked. Much will depend upon the size and thickness of the pork chops being cooked.

5.  Remove from the oven or grill, carefully fold back the foil and garnish or serve with some lime wedges for squeezing over if liked.

SERVES 4

WLS PORTION: ½

CALORIES PER PORTION: 416

PROTEIN: 50.4g

CARBOHYDRATE: 21g

FAT: 13.5g

Images courtesy of General Mills