⏱ 40 min total

Lemon Chicken and Potatoes in Foil

Name: Lemon Chicken and Potatoes in Foil
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ¼ tbsp Dijon mustard; ¼ tbsp Yellow mustard; ⅛ tsp, leaves Thyme; ¹⁄₁₆ tsp Rosemary; ¼ dash Salt; ¼ medium Red bell pepper; ½ potato, large Potato; 4 oz Chicken breast; ¼ fruit without seeds Lemon; ½ tbsp Parsley

Per 1 serving · 371 g · 11 ingredients

Calories

360

18%
of a 2,000 cal day

Protein
30g
33% of calories
Carbs
38g
41% of calories
Fat
10g
26% of calories

Portion

✓ Protein-dense

At a glance

One serving of Lemon Chicken and Potatoes in Foil (371 g) has 360 calories, with 30 g of protein, 38 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (41% of calories). It is high in protein (60% DV), dietary fiber (23% DV) and Vitamin C (109% DV). Keep an eye on cholesterol, which provides 28% of the daily value.

Per 100 g

97cal

low energy density

Protein per 100 cal

8.4g

Net carbs

31g

carbs minus fiber

Fiber

6.3g

2.7 g sugar

High in

20%+ of the daily value

Protein60%
Dietary fiber23%
Vitamin C109%
Vitamin K36%
Thiamine22%
Riboflavin (B2)23%

Good source of

10–19% of the daily value

Vitamin E14%
Folate (B9)14%
Zinc14%
Manganese15%

Watch

20%+ of the daily value

Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min

1
Preheat the oven to 375°F.
2
In a small bowl, combine olive oil, Dijon mustard, yellow mustard, thyme, rosemary, and lemon zest. Season with salt and pepper to taste.
3
Cut four sheets of foil, each about 12 inches long. Divide the potatoes evenly among the foil sheets, placing them in the center.
4
Fold up the sides of each foil packet. Drizzle with remaining olive oil and season with salt and pepper. Toss gently to combine.
5
Place the chicken on top of the potatoes in each packet. Apply the mustard mixture to both sides of the chicken and top with lemon slices.
6
Seal the foil packets and place them on a baking sheet. Bake for 25-30 minutes until the chicken is cooked through and the potatoes are tender.
7
OPTIONAL: Broil the opened packets for 2-3 minutes until slightly charred.
8
Serve immediately, garnished with parsley if desired.

Vitamins & minerals

Amounts for 1 serving (371 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	64 μg	7%
Vitamin C	98 mg	109%
Vitamin D	0 μg	0%
Vitamin E	2 mg	14%
Vitamin K	43 μg	36%
Thiamine	0.3 mg	22%
Riboflavin (B2)	0.3 mg	23%
Niacin	13 mg	83%
Vitamin B6	2 mg	123%
Folate (B9)	57 μg	14%
Vitamin B12	0.2 μg	9%
Pantothenic acid	2 mg	49%
Choline	119 mg	22%

Minerals

Nutrient	Amount	% Daily Value
Calcium	57 mg	6%
Iron	3 mg	33%
Potassium	1,281 mg	27%
Magnesium	86 mg	20%
Phosphorus	368 mg	53%
Zinc	2 mg	14%
Copper	0.3 mg	33%
Manganese	0.3 mg	15%
Selenium	29 μg	53%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	6 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	586 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	29 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 360 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

68min
Walking (3.5 mph)
43min
Cycling (moderate)
30min
Running (6 mph)
51min
Swimming laps

Common questions

How many calories are in Lemon Chicken and Potatoes in Foil?

One serving of Lemon Chicken and Potatoes in Foil (1 serving) has 360 calories, which works out to 97 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Lemon Chicken and Potatoes in Foil high in protein?

Yes. It has 30 g of protein per serving, and 33% of its calories come from protein (8.4 g of protein per 100 calories).

Is Lemon Chicken and Potatoes in Foil keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Lemon Chicken and Potatoes in Foil?

236 mg per serving.

How much sugar is in Lemon Chicken and Potatoes in Foil?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (371 g)

Calories360

% Daily Value*

Total fat 10g	13%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 236mg	10%
Total carbohydrate 38g	14%
Dietary fiber 6.3g	23%
Total sugars 2.7g
Protein 30g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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