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WW Recipes-turning everyday meals into healthy alternatives

August 25, 2019 · 19 Comments

Cheesy Broccoli Chicken and Rice in Foil Packets

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Chicken· Dinner· Lunches· Meal Prep· Protein

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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 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 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 

 

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.
Continue to Content
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 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.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

  • Badia Smoked Paprika 16 oz (1)
    Badia Smoked Paprika 16 oz (1)
  • McCormick Granulated Garlic, 26 oz
    McCormick Granulated Garlic, 26 oz
  • McCormick Onion Powder, 22 Ounce
    McCormick Onion Powder, 22 Ounce
  • Tostitos Salsa Con Queso Medium 15 oz bottle
    Tostitos Salsa Con Queso Medium 15 oz bottle
  • Tostitos, Smooth & Cheesy, Cheese Dip, 15oz Glass Jar (Pack of 3)
    Tostitos, Smooth & Cheesy, Cheese Dip, 15oz Glass Jar (Pack of 3)

Nutrition Information:

Yield:

6

Amount Per Serving: Calories: 169Total Fat: 9gCholesterol: 70mgSodium: 790mgCarbohydrates: 19gFiber: 6gSugar: 2gProtein: 37g
© Lindsay Kehl
Cuisine: American / Category: Chicken

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Comments

  1. Dana High says

    August 25, 2019 at 1:38 pm

    Do you think this could be done in the foul wraps in an air fryer?

    Reply
    • Lindsay Kehl says

      August 26, 2019 at 7:03 pm

      Hi Dana

      yes, They could be cooked in the airfryer. I would cook them at 360 degrees for 8-10 minutes.

      Reply
  2. Stephanie says

    August 27, 2019 at 9:56 pm

    Do you think you could cook this on the outdoor grill?

    Reply
    • Lindsay Kehl says

      August 27, 2019 at 9:57 pm

      Hi Stephanie,

      Yes, that would definitely work.

      Reply
  3. Selena says

    August 29, 2019 at 4:35 pm

    Tips for reheating leftovers?

    Reply
    • Lindsay Kehl says

      August 29, 2019 at 4:37 pm

      Hi Selena,

      You can reheat the foil packets in the airfyer or oven. In the air fryer for 2-3 minutes at 360 degrees or oven at 350 for 5-7 minutes or you can take off the foil place the contents on a plate and microwave it for 2 minutes.

      Reply
  4. Lyndall Dally says

    September 5, 2019 at 4:02 pm

    I made these the other night and they were awesome. My husband, who weighs 147 lbs., didn’t even know it was a WW friendly dish said we definitely need to make these every week! I used the Tostitos Salsa Con Queso and that made the dish. I love all the wonderful recipes you come up with, thanks so much!!!

    Reply
  5. Erika Demars says

    September 6, 2019 at 1:07 pm

    This is AMAZING!!!! first thing out of hubby’s mouth….Definitely need to make this again, it is so good. Portions are perfect as well.

    Reply
  6. Janet Gyerman says

    September 13, 2019 at 11:52 pm

    This is going to be one of my families favorites. Even in a hurry this goes together so quickly and is delicious. And so low points. Delicious.

    Reply
  7. Kandy says

    September 21, 2019 at 2:19 pm

    We loved this recipe. I made it with your Cilantro Lime Cauliflower Rice, which is SO good!!

    Reply
    • Lindsay Kehl says

      September 21, 2019 at 2:23 pm

      Hi Kandy,

      Yay! I’m so happy you loved it with my Cilantro Lime Rice! Thank YOU for the awesome review!!
      I appreciate it.

      Linds

      Reply
  8. Diane Farrell says

    November 14, 2019 at 1:02 am

    I’ve made these twice and frozen all but two both times. Delicious and handy for quick meals too. I’ll try with cauliflower rice next time! I’ve loved every recipe tried from your site.

    Reply
    • Lindsay Kehl says

      November 14, 2019 at 3:42 pm

      Hi Diane

      That is so great to hear! I am so thrilled to know that you’re loving my recipes! Thanks for making them a part of your journey!

      Have a wonderful day!

      Reply
      • Sharon Griffin says

        November 19, 2019 at 2:07 am

        Huge Hit! My husband and I really enjoyed. Recipe is a keeper. 6 smart points because he refused to eat cauliflower rice. Great dinner for 6 points. Thank you for all the great recipes!

        Reply
  9. Dana says

    December 27, 2019 at 2:53 pm

    Does the nutritional value include white rice? Trying to figure out points plus value. Thanks!

    Reply
    • Christa says

      May 1, 2020 at 12:54 pm

      We LOVED this! I was too lazy to make foil packets, so I put everything in a covered casserole dish and it was still perfect. It took ~45 minutes and I bumped the temperature up to 400 midway through. I will try the foil packets on my campfire this summer because the flavor was amazing! Thank you!

      Reply
  10. Kandy says

    May 1, 2020 at 4:53 pm

    This is one of the best recipes ever!!! The cauliflower rice just makes it SO good!! I have made this several times and shared with friends and it is always a big hit!!!

    Reply
  11. Tamara says

    November 16, 2020 at 11:40 pm

    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.

    Reply

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Hi, I’m Linds. I’m love creating healthy WW recipes. I have a passion in turning everyday meals into healthy alternatives. Discover, Explore and Enjoy!

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