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Cheesy Broccoli Chicken and Rice in Foil Packets

These Cheesy Broccoli Chicken and Rice in Foil Packets are the best! Cooking in foil helps keep the ingredients moist and infuses all the flavors! A perfect meal prep recipe-the best part is the clean-up..it’s a cinch!

Servings: Makes 6 packets

GREEN: 4 Smartpoints per packet if using cauliflower rice

BLUE: 2 Smartpoints per packet if using cauliflower rice

PURPLE: 2 Smartpoints per packet if using cauliflower, wild, or brown rice

 

Looking for more easy meal prep recipes? Be sure to check out theses:

Zero Point Sheet Pan Shrimp Fajitas

Glazed Asian Salmon in Foil 

Zero Point Chicken Burrito Bowls

Zero Point BBQ Slow Cooker Chicken 

 

What ingredients do I need to make these Cheesy Broccoli Chicken and Rice in foil meal packets?

  • Chicken- You can use diced, shredded, or grilled skinless chicken breast. I use 1.5 lbs and cut into bite size pieces. 
  • Rice-You can use brown rice, white rice, cauliflower rice, jasmine rice, or wild long grain rice. You will want to cook the rice before adding it to the foil packets. I like to use 2 bags of Trader Joe’s microwavable organic frozen brown rice (which is my kids favorite) or I use my Cilantro Lime Cauliflower Rice
  • Broccoli-You can use frozen or fresh broccoli. I recommend thawing out the frozen broccoli completely and pat dry with a paper towel before adding it to the foil packets-otherwise when it cooks it will cause unwanted liquid and sogginess to the packets. I prefer fresh broccoli and cut it into bite size pieces. 
  • Cheese- I love Tostitos Cheese Dip for the fact that it’s low in points ( 2 Tbsp for 1 point) and makes this entire dish cheesy and delicious.  You can use either the smooth cheese dip or the con queso. The con queso has a little kick to it. So, if you want a little spice-I recommend using that one. These cheese dips have the same point value. 
  • Bacon- Top it off with bacon….because bacon makes everything better! You can use the Hormel real bacon bits or cooked center cut bacon-chop into bite size pieces. 

 

How do I assemble these Cheesy Broccoli Chicken and Rice in foil meal packets?

Preheat oven to 375 degrees. 

In a small mixing bowl combine seasonings, salt and pepper. Stir until well combined. Season chicken pieces with seasoning. 

Cut broccoli into bite size pieces.

Dice chicken breast or tenders into bite size pieces.

Tear six heavy duty 12 x 12 pieces of foil. 

Scoop 1/2 cup cooked rice onto the middle of each foil piece.

Top rice with 1/2 cup diced seasoned chicken, 2/3 cup broccoli, 2 Tbsp Tostitos cheese or con queso dip, and 1 tbsp bacon bits or crumbles. 

Bring up the sides of the foil and close up at the top. 

Seal the sides of the foil, leave a little opening for steam to exit.

Repeat steps for the remaining 5 servings.

Bake for 25 minutes or until chicken is throughly cooked. 

Remove from oven. Let them sit for 5-10 minutes before carefully opening them up. 

Enjoy!

Meal prep tip:  If you plan on freezing for another day. Follow the directions through step 4.

Then place the sealed foil packets in a large zip lock baggie. Seal bag.

Freeze for up to a month or store in the fridge for 3 days until ready to cook. 

 

Ingredients: 

  • 1 1/2 lbs. boneless, skinless chicken breast, raw and diced
  • 1/2 tsp salt
  • 1/4 tsp pepper, to taste
  • 1/4 tsp paprika
  • 1 tsp garlic powder 
  • 1 tsp onion powder 
  • 3 cups cooked rice ( brown rice, jasmine rice, wild rice, white rice, cauliflower rice, or my Cilantro Lime Cauliflower Rice) 
  • 4 cups fresh broccoli florets ( If you use frozen broccoli, you’ll want to let it thaw out and pat dry with paper towel to avoid having too much water or moisture)
  • 12 Tbsp Tostitos Smooth Cheese Dip or Tostitos Salsa Con Queso if you like a little kick in your cheese
  • 6 slices center cut bacon, cooked and diced or you can use 6 Tbsp Hormel real bacon bits for the same point value ( I use farmland natural hickory smoked center cut bacon) 

Directions: 

  1. Preheat oven to 375 degrees. 
  2. In a small mixing bowl combine seasonings, salt and pepper. Stir until well combined. Season chicken pieces with seasoning. 
  3. Tear six heavy duty 12 x 12 pieces of foil. Scoop 1/2 cup cooked rice onto the middle of each foil piece. Top rice with 1/2 cup diced seasoned chicken, 2/3 cup broccoli, 2 Tbsp Tostitos cheese or con queso dip, and 1 tbsp bacon bits or crumbles. 
  4. Bring up the sides of the foil and close up at the top. 
  5. Seal the sides of the foil, leave a little opening for steam to exit.
  6. Repeat steps for the remaining 5 servings. 
  7. Place foil packets in a single layer on a baking sheet.
  8. Bake for 25 minutes or until chicken is thoroughly cooked. 
  9. Remove from oven. Let them sit for 5-10 minutes before carefully opening them up. Steam can be very hot! 

Servings: Makes 6 packets

GREEN: 4 Smartpoints per packet if using cauliflower rice, 6 points per serving if using wild rice, 7 points per serving if using jasmine/white rice, 8 points per serving if using brown rice

BLUE: 2 Smartpoints per packet if using cauliflower rice, 5 points per serving if using wild rice5 points per serving if using jasmine/white rice, 6 points per serving if using brown rice

PURPLE: 2 Smartpoints per packet if using cauliflower rice, 2 points per serving if using wild rice, 5 points per serving if using jasmine/white rice, 2 points per serving if using brown rice 

 

Notes:

  1. Meal prep tip:  If you plan on freezing for another day. Follow the directions through step 5. Then place the sealed foil packets in a large zip lock baggie. Seal bag.  And freeze for up to a month or store in the fridge for 3 days until ready to cook. 
  2. Thaw frozen packets in the refrigerator overnight. Cook as directed-add another 5-10 minutes to cooking time if needed.
Yield: 6

Cheesy Broccoli Chicken and Rice in Foil Packets

Cheesy Broccoli Chicken and Rice in Foil Packets

These Cheesy Broccoli Chicken and Rice in Foil Packets are the best! Cooking in foil helps keep the ingredients moist and infuses all the flavors! A perfect meal prep recipe. The best part is the clean-up..it's a cinch!

Author: thepounddropper.com

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Ingredients

  • 1 1/2 lbs. boneless, skinless chicken breast, diced
  • 1/2 tsp salt
  • 1/4 tsp pepper, to taste
  • 1/4 tsp paprika
  • 1 tsp garlic powder 
  • 1 tsp onion powder 
  • 3 cups cooked rice ( brown rice, jasmine rice, wild rice, white rice, or cauliflower rice) 
  • 4 cups fresh broccoli florets ( If you use frozen broccoli, you’ll want to let it thaw out and pat dry with paper towel to avoid having too much water or moisture)
  • 12 Tbsp Tostitos Smooth Cheese Dip or Tostitos Salsa Con Queso if you like a little kick in your cheese
  • 6 slices center cut bacon, cooked and diced or 6 Tbsp Hormel real bacon bits for the same point value ( I use farmland natural hickory smoked center cut bacon)

Instructions

    1. Preheat oven to 375 degrees. 
    2. In a small mixing bowl combine seasonings, salt and pepper. Stir until well combined. Season chicken pieces with seasoning. 
    3. Tear six heavy duty 12 x 12 pieces of foil.  Scoop 1/2 cup cooked rice onto the middle of each foil piece.
    4. Top rice with 1/2 cup diced seasoned chicken, 2/3 cup broccoli, 2 Tbsp Tostitos cheese or con queso dip, and 1 tbsp bacon bits or crumbles. 
    5. Bring up the sides of the foil and close up at the top. 
    6. Seal the sides of the foil, leave a little opening for steam to exit.
    7. Repeat steps for the remaining 5 servings. 
    8. Place foil packets in a single layer on a baking sheet.
    9. Bake for 25 minutes or until chicken is thoroughly cooked. 
    10. Remove from oven. Let them sit for 5-10 minutes before carefully opening them up. Steam can be very hot! 


    Servings: Makes 6 packets

    GREEN:4 Smartpoints per packet if using cauliflower rice, 6 points per serving if using wild rice, 7 points per serving if using jasmine/white rice, 8 points per serving if using brown rice

    BLUE: 2 Smartpoints per packet if using cauliflower rice, 5 points per serving if using wild rice, 5 points per serving if using jasmine/white rice, 6 points per serving if using brown rice

    PURPLE: 2 Smartpoints per packet if using cauliflower rice, 2 points per serving if using wild rice, 5 points per serving if using jasmine/white rice, 2 points per serving if using brown rice 

    *Nutritional information was calculated using cauliflower rice

Notes

    • Meal prep tip:  If you plan on freezing for another day. Follow the directions through step 5. Then place the sealed foil packets in a large zip lock baggie. Seal close. 
    • Freeze for up to a month or store in the fridge for 3 days until ready to cook. 
      Thaw frozen packets in the refrigerator overnight.
    • Cook as directed-add another 5-10 minutes to cooking time if needed.

    Nutrition Information:

    Yield:

    6

    Amount Per Serving: Calories: 169Total Fat: 9gCholesterol: 70mgSodium: 790mgCarbohydrates: 19gFiber: 6gSugar: 2gProtein: 37g

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    Michael T

    Tuesday 2nd of March 2021

    Question...in the description, you mention using diced, shredded or grilledchicken breast...so does that mean we can use pre-cooked chicken for this? Would that change the cooking time if that were the case?

    Michael T

    Tuesday 2nd of March 2021

    This sounds so good...and I have a zero point spicy Spanish style cauliflower rice that I think this would pair perfectly with! I love this site...I've made several other recipes and loved 'em all so far! Thank you!!

    Tamara

    Monday 16th of November 2020

    Made this tonight using cauliflower rice (which I’m not a fan of although I love cauliflower) and it was delicious! Used medium spiced cheese sauce for a kick to the meal. Super easy to make and feels very hearty after eating one, I was full.

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