Sheet Pan Chicken & Veggies

Sheet Pan Chicken & Veggies

This sheet pan recipe is perfect for a quick, simple, and delicious meal any time of the week! Thirty  minutes and one pan is all you need to make a delicious dinner that can be served in a snap.

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Sheet Pan Chicken & Veggies
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Prep Time 5 Minutes
Cook Time 30 Minutes
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Marinade
Vegetables and Chicken
Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Marinade
Vegetables and Chicken
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Instructions
  1. Combine all marinade ingredients in a small bowl or freezer bag. Place chicken in bowl/bag with the vegetables. Pour the marinade over the veggies and rub onto the chicken.
  2. If you want to make the meal right away, go straight to the next step.
  3. If you want to let the chicken and veggies soak up the marinade (extra yummy this way), place freezer bag (or covered bowl) in the fridge to marinate (for 4-24 hours).
  4. If you want to freeze the meal for a later date, place in freezer bag and stick in your freezer. When ready to prepare the meal, remove the bag from freezer the night before you plan to cook the meal to let it thaw in the fridge. Continue with next steps when ready to prepare.
  5. Preheat oven to 400 degrees and line a sheet pan with foil. Arrange mixture evenly on pan. Spray everything with a good quality cooking spray, (I like avocado oil spray).
  6. Place in oven and roast for 30 minutes, or until veggies are slightly brown and chicken reaches 165 degrees.
  7. If you like the veggies and chicken to get a little brown on the top, broil them in the last few minutes. (Optional)
Recipe Notes

 

Chicken Broccoli Casserole

Chicken Broccoli Casserole

This recipe is one of my “Fueled & Fit EDGE MEALS.”  So named because they give you an EDGE when you begin your 40-Day F&F Challenge.

EDGE MEALS:

Are quick and easy to prepare
Are family-friendly
Contain easy to locate and inexpensive ingredients
Can be plugged in for either lunch or dinner (or for leftovers)
Are low-carb, low-fat, and high-protein
Contain lots of vitamins and minerals for an extra-punch of energy


Speaking of vitamins and minerals, below are a few of the benefits of tart cherries:

  • Tart Cherries are super-rich in antioxidants. They have about the same antioxidant capacity of blueberries.  And when they’re dried, their antioxidants are super-concentrated.  We’re talking over double the amount of benefits than when the fruit is fresh.
  • They’re high in fiber, and an excellent source of vitamin C.
  • They are considered one of the top anti-inflammatory foods. They can ease muscle pain, gout, and even arthritis.  One study showed that tart cherries had better anti-inflammatory properties than aspirin.
  • They’re high in potassium, which reduces the risk of stroke, hypertension and high blood pressure, and reduces muscle cramping.
  • Cherries are a great sleep aid. They are one of the few good food sources of melatonin, the hormone that helps regulate sleep cycles.
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Chicken Broccoli Casserole
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Instructions
  1. Preheat oven to 425F.
  2. Drizzle broccoli florets with olive oil and sprinkle with salt and pepper.
  3. Bake in a 9 X 13 baking dish for 10 minutes at 425 degrees.
  4. While the broccoli is roasting, shred the chicken and set it aside.
  5. Heat up a medium-sized skillet on the stove, add olive oil and minced garlic. Cook for 1 minute then add the chicken stock, and bring to a simmer. Add the chicken and stir. Fold in the yogurt, 3 ounces of the feta cheese, green onions, half the cherries and half the almonds.
  6. When the broccoli is finished roasting, turn the oven temp down to 375 degrees, and fold the chicken mixture into the baking dish with the broccoli. Then sprinkle with the remaining feta, almonds, and cherries.
  7. Bake for 15-20 minutes covered, and serve.
Recipe Notes

You can swap out the dried tart cherries for dried cranberries if desired.

 

Sweet Potato Broccoli Chicken Bake

Sweet Potato Broccoli Chicken Bake

I love one-pan meals! They are simple to make and easy to clean up!!! This one tastes delicious, is perfect for leftovers, and even freezes well.

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Sweet Potato Broccoli Chicken Bake
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Instructions
  1. Preheat oven to 375 degrees.
  2. Line a baking sheet with parchment.
  3. On the pan, combine the broccoli, sweet potato, onion, garlic, cranberries, and walnuts. Drizzle with oil, add seasonings, salt and pepper and toss to coat. Spread evenly amongst the pan, cover with foil and bake for 12 minutes.
  4. After the 12 minute,s remove from oven, add chicken, toss and place back in oven to bake for another 8 minutes.
  5. Then again, remove from oven, toss once more and place back in oven without foil this time and bake for another 5 minutes or until chicken is cooked through and sweet potatoes are soft.
Apple Pecan Chicken

Apple Pecan Chicken

I absolutely love ONE PAN dishes! All the spices used in this dish are such a delicious compliment to the apples! This recipe uses coconut milk to keep it dairy-free and at ALL Diet Levels. However, if you are on Diet Level 6, then you may substitute half and half or heavy cream. Serve this dish with cauliflower rice or red potatoes and a salad and you’ll have an economical and quick meal on the table in no time!!

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Apple Pecan Chicken
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Prep Time 5 Minutes
Cook Time 20 Minutes
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Prep Time 5 Minutes
Cook Time 20 Minutes
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Instructions
  1. Begin by heating a large skillet to medium high heat.
  2. Prepare your chicken breasts (or thighs) by pounding them to be thinner, and possibly cutting (breasts) in half (if they are HUGE).
  3. In a small bowl stir together the cumin, cinnamon, cardamom and salt. Coat or rub the chicken with spices.
  4. Add 2 tbsp olive oil to your pan once hot, and begin to cook the chicken or thighs. Sear on each side for 2-3 minutes (depending on thickness of chicken). Chicken does not need to be fully cooked, but almost cooked. Set aside and cover with foil.
  5. Place remaining olive oil in the skillet and add garlic, apples, and pecans. Cook for 3-4 minutes or until apples soften and pecans are fragrant. Continue to scrape the bottom of the pan to collect spices from the chicken.
  6. Pour in coconut milk, and scrape the bottom of the pan to flavor the sauce. Add chicken back to the skillet.
  7. In a small bowl, mix together arrowroot starch and water. Pour into the pan.
  8. Cover with a lid and let the mixture cook for another 3-5 minutes, or until the mixture is thickened and chicken is cooked through.
  9. Serve immediately over rice, greens, or vegetable noodles.
Chicken Nuggets

Chicken Nuggets

Who doesn’t love chicken nuggets? And, for sure, they are a kid’s favorite, right? Try the recipe below which uses a technique referred to in the cooking world as “reverse battering.” We are usually taught to bread meats using a liquid-then-flour (or flour-liquid-flour/breading) method.  However, Chinese recipes, sometimes bread their food with starch and then egg before placing it in the oil. Turns out it’s a genius idea for getting a light, crunchy, and satisfying texture for nuggets, without having to add wheat flour or breadcrumbs into your diet. (The trick is in not heating the oil too hot, so as to keep the egg from burning; medium heat works perfectly.) So, give it a try with this chicken nugget recipe!

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Chicken Nuggets
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Prep Time 60 Minutes (marinating time)
Cook Time 30 Minutes
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Prep Time 60 Minutes (marinating time)
Cook Time 30 Minutes
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Ingredients
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Instructions
  1. Combine the chicken pieces and pickle juice in a resealable plastic bag; marinate for at least 1 hour, but can leave for up to six hours. When the chicken has finished marinating, strain it through a colander to drain out the extra pickle juice. Move the chicken around to make sure it drains properly.
  2. As the chicken drains, prepare your breading by combining the starch, paprika, black pepper, and salt. Beat the eggs in a wide bowl and set aside.
  3. Preheat your oven to 250F. On your stove, warm the coconut oil in a cast iron skillet over medium heat for 3 minutes.
  4. In a mixing bowl, toss the chicken pieces with the starch mixture until evenly coated. With your fingers, dip a starchy chicken piece in the egg, shake off the excess egg, then carefully add it to the oil. Repeat until you have filled your skillet; being careful not to overcrowd the chicken pieces. Fry the chicken until cooked through, flipping every 2 minutes, about 6-8 minutes per batch.
  5. As you finish each batch, place the cooked pieces on a plate lined with paper towels; put them in the oven to stay warm. You should be able to cook the chicken pieces in about 3 or 4 batches, depending upon the size of your skillet. The oil should reach halfway up the chicken pieces while cooking, add more oil if needed. Be sure to watch the heat, as the skillet will get warmer over time; adjust heat as needed. You’re looking for an oil temperature around 350F. Use a splatter screen to prevent splattering.
  6. Serve warm with ketchup, barbecue sauce, or honey mustard. ALL SUGAR-FREE, OF COURSE!
Recipe Notes

*For the pickle juice, the juice that comes from Bubbies Kosher Dills is salt-brined, probiotic, delicious, and without any added vinegar, sugar or other additives.

FYI, this recipe does not fare well in the oven.

Zucchini Enchiladas

Zucchini Enchiladas

These Zucchini Enchiladas are a delicious and low carb way to enjoy a favorite dish! They are a perfect summer dish, using in-season zucchini, and at just 230 calories and a whopping 30 grams of protein per serving, they will fill you up without weighing you down! This dish carries well, so take it with you to potlucks or picnics. Also, you can pop it in the freezer and pull it out on a busy weeknight, so place this dish in your line up when meal-prepping.  (Here’s our healthy Enchilada Sauce recipe to go along with this dish. You can also used canned sauce, but some brands have sugar and chemical additives, so be sure to ready those labels AND ingredient lists.)

TIP: You can makes these “dairy-free” and Diet Level 3, 4, and 5 compatible by simply leaving off the cheese garnish or by using “vegan” cheese, which you can purchase at HEB or Whole Foods!

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Zucchini Enchiladas
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Prep Time 30 Minutes
Cook Time 8 Hours (includ chicken)
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Prep Time 30 Minutes
Cook Time 8 Hours (includ chicken)
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Instructions
  1. Cook Chicken: Place chicken, salsa, seasonings, and 1/2 cup enchilada sauce (save rest in fridge for the remainder of the recipe) in slow cooker. Cook 4 hours on high or 8 hours on low. After chicken is finished cooking, shred and return to slow cooker. (If using pre-cooked shredded chicken: Spray a large skillet with cooking spray and heat over medium heat. Add shredded chicken, seasonings, and 1 cup enchilada sauce and stir. Allow sauce to thicken for about 2-4 minutes. Remove from heat.)
  2. Prepare Enchiladas: Preheat oven to 350 degrees. Spray a medium baking pan with cooking spray. Cut zucchini in half lengthwise. Use a vegetable peeler to make thin slices of zucchini. On a cutting board, lay out 8 slices of zucchini, slightly overlapping, and place a spoonful of chicken mixture on top (about 1/2 cup in each roll up).
  3. Roll up and transfer to a baking dish. Repeat with remaining zucchini and chicken mixture. Pour the remaining enchilada sauce over zucchini enchiladas and sprinkle with cheese. (Leave off cheese for Diet Levels 3 and 4.) Bake until cheese is melted, about 20 minutes. Remove from oven and serve hot.
  4. SEE INTRODUCTORY COMMENTS AND NOTES BELOW FOR ENCHILADA SAUCE RECIPE LINK!
Recipe Notes

Easy and healthy ENCHILADA SAUCE recipe!

One Pan Balsamic Chicken Veggie Bake

One Pan Balsamic Chicken Veggie Bake

Healthy, easy and delicious! One-Pan Balsamic Chicken Veggie Bake is quick to prep and in the oven in less than 20 minutes. The perfect weeknight meal!

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One Pan Balsamic Chicken Veggie Bake
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Prep Time 20 Minutes
Cook Time 25 Minutes
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Prep Time 20 Minutes
Cook Time 25 Minutes
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Instructions
  1. Pre-heat oven to 400 degrees. Line a baking sheet with parchment paper.
  2. Combine balsamic vinegar, oil, garlic, basil, thyme, salt and pepper. Whisk to make sauce.
  3. Place chicken in zip-lock bag with about ⅓ cup of the balsamic sauce. Toss and move chicken breast around to coat. Set in fridge (may marinate for longer period of time if you wish).
  4. Meanwhile, chop veggies. For more tender carrots, cut into skinny sticks. If you like carrots with a little crunch, cut them larger.
  5. Place veggies, EXCEPT for tomatoes, on the sheet pan. Pour remaining balsamic sauce over veggies and toss veggies to coat. Make sure all pieces are coated.
  6. Remove chicken from zip-lock bag, move veggies around to make spaces for the chicken. Place chicken on pan.
  7. Transfer pan to the oven and bake for 10 minutes. After 10 minutes, remove from oven and add tomatoes and toss veggies. Place back into the oven.
  8. Bake for an additional 5-10 minutes or until chicken is cooked through. This will depend on the thickness of the chicken. For example, tenders or small chicken breasts (as shown in photos) will need to bake for 5-7 additional minutes. To ensure chicken is done, you could also use a meat thermometer. Once thermometer reaches 165 degrees, remove pan from oven.
  9. Top with chopped fresh basil. Serve and enjoy!
Chicken Piccata

Chicken Piccata

You can’t have too many chicken dishes to serve up to your family or guests. This is an easy one to prepare and goes very well with just a side salad.

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Chicken Piccata
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Prep Time 5 Minutes
Cook Time 30 Minutes
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Prep Time 5 Minutes
Cook Time 30 Minutes
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Instructions
  1. Cut the chicken breasts horizontally in half so you have two thin slices. Season with the sea salt and black pepper.
  2. Mix the almond and arrowroot flours together in medium sized bowl. Dredge the chicken breasts in the mixture and set aside on a cooling rack.
  3. Place a large skillet over medium-high heat and add about 4 tablespoons of cooking fat (bacon fat/lard or tallow). Add half of the chicken to the pan and cook for about 3 minutes on each side (or until browned). Remove the chicken and set aside.
  4. Add the garlic and onion to pan. Stir for 2 minutes and then add the lemon juice, chicken broth, capers and fresh parsley and stir to combine. Bring the sauce to a boil and allow to reduce for 3 minutes. Return the chicken to the pan and reduce heat to low.
  5. Cover and allow to simmer for 5 minutes. Taste sauce and add additional sea salt and black pepper if needed.
  6. Place chicken on a serving platter, pour sauce over the chicken, garnish with additional parsley (optional) and serve.
Grilled Chicken with Mint and Radish Salad

Grilled Chicken with Mint and Radish Salad

Lime juice and olive oil dress the salad greens, echoing the chicken’s marinade and tying the dish’s flavors together with minimal calories.

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Grilled Chicken with Mint and Radish Salad
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Prep Time 5 Minutes
Cook Time 15 Minutes
Passive Time 30 Minutes
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Prep Time 5 Minutes
Cook Time 15 Minutes
Passive Time 30 Minutes
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Instructions
  1. Combine chicken, oil, lime juice, and garlic in a bowl. Refrigerate for 30 minutes.
  2. Preheat a grill or grill pan to high. Grill chicken until cooked through, about 4 minutes per side.
  3. Combine greens, mint, and radishes. Sprinkle with salt, season with pepper, and drizzle with oil and lime juice.
  4. Serve with chicken and lime wedges.
Almond Chicken Soup

Almond Chicken Soup

Sweet potato and almond butter give this soup a creamy, decadent texture. Homemade almond butter is best, of course. You can easily make your own by placing your almonds in a food processor with just a little coconut oil to make a paste to add to this soup.

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Almond Chicken Soup
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Instructions
  1. Combine the broth, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes.
  2. In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add the spinach and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter. Season with salt and pepper.
  3. Ladle the soup into bowls, and squeeze lime juice on top. Serve with lime wedge.
Recipe Notes

 

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