healthy dinner

One Sheet Pan Dinner : Spicy Lime Chicken and Veggies

Eat the RAINBOW takes a whole new meaning (sorry skittles)! Make all your meals as colorful as possible, it ensures you are getting a variety of nutrients!

 

If you are looking for something quick and healthy to make for you or your family, this is a great dish to try! I love to cook, and I find being in the kitchen slicing, dicing, baking, steaming , cooking and cleaning to often be therapeutic and like my own little world of chaos! BUT, there are certainly days where I just don't have the time to dilly dally in the kitchen, and this is where simple , easy prep dishes like this come into play. And did I mention, little to NO cleanup! 

I always like to have home cooked meals for my husband and I , even if its means scrambling at the end of a long day to run to the grocery store or putting together something healthy from food we have in the fridge and pantry. In my mind, you can always make time for healthy eating (and working out...but that's for another post!) , it just takes a little bit of thinking ahead and planning. That said, this is where I came up with these one sheet pan dinners...brilliant! The only prep you have is cutting veggies, and the only clean up you'll have is a pan to soak and scrub! Here is how I made this one sheet pan dish: Spicy Lime Chicken and Veggies

Ingredients:

  • Chicken tenders ( or you can slice up a chicken breast into smaller chunks) 
  • Red, Orange, Green, Yellow Peppers, sliced
  • Red cabbage diced up
  • Fresh broccoli florets
  • olive oil
  • cayenne pepper, chili powder, cumin
  • juice of 1 lime
  • cooked quinoa, wild rice or cauliflower rice
  1. Set oven to 350 and in the meantime cut up all your veggies and put your quinoa or rice in a pot with water ready to cook.
  2. rub your chicken with spices and little olive oil
  3. lightly oilyour baking sheet and arrange your veggies on one end and chicken on the other, making sure chicken has some space between pieces for even cooking. 
  4. squeeze your lime juice all over your chicken and veggies. 
  5. Bake at 350 for about30 minutes, making sure to toss veggies and chicken half way to cook evenly on all sides!  (**note: you can use big chicken breasts as well, just make sure to adjust cooking time. I like the tenders because they tend to cook same time as the veggies!)

This is a great meal to make for family, friends, or just you! You can use any variety of veggies you'd like and can even change up the meat you use. I have done salmon before in the same preparation which is a great fish for this one sheet pan meal. You could also make mini turkey or chicken meatballs with it, shrimp, tofu, or simply just roast up your favorites veggies with any spices you like! give it a go! and remember, eating healthy doesn't have to be a chore, just don't be LAZY when it comes to your health! 

 

 

 

 

Healthy Spicy Quinoa Turkey "Casserole"

I believe there are two kinds of people in the world, those who can cook a meal with no measuring, eyeballing every amount and having it come out fantastic! and those who no matter how exact they follow a recipe, it doesn't quite come out like it should. I like to think of myself as a very humble person, but I am lucky to be the former of those two types of people!

Today I decided I was going to make something that would utilize the leftover quinoa that I had in the fridge, already cooked as well as a block of cheddar cheese. So I went to the store and just decided to pick up what looked good, or what was on sale! I had in my mind to make something along the lines of stuffed peppers, without the stuffed pepper part, and ended up with this delicious dish! Now I know "casserole" is not always a word you would associate with being healthy, but when trying to think of a name for this dish, that was exactly it! Casseroles don't have to be cream covered and unhealthy, this will prove it!  Here are the ingredients, and as I said above, I am an no measuring type of cook, I use my eyes and just go with the flow....but I will try to give an approximate of measurements below...

  • Cooked rainbow quinoa (about 4 cups worth, and can use any type of quinoa or even rice)
  • 1 package of 99% lean ground turkey (chicken works too)
  • 1 can organic fire roasted tomatoes
  • 1 can no salt added black beans
  • 1 cup diced red pepper
  • 1 cup diced orange pepper
  • 1/2 cup diced yellow onion
  • 1 cup diced zucchini
  • 1 cup fresh corn kernals
  • 1/2 tbsp. chilli pepper
  • 1/2 tbsp. black pepper
  • 1 tbsp. Worchester sauce
  • 1-2 tbsp. sirracha hot sauce (optional)
  • 1-2 cups shredded cheddar cheese
  • 2 tbsp. olive oil
  • 2-3 cloves crushed garlic
  1. In a large skillet, heat your olive oil, then add onions, peppers, zucchini and garlic. Cook down for about 10 min until everything is soft, then put in separate bowl
  2. Add a little more olive oil to the pan and then add your ground turkey, cover and cook until about 75% done. Then add beans, tomatoes, Worchester sauce, chilli pepper and pepper. and mix together , chopping up ground turkey so its in bite size pieces . Add your peppers/onion and zucchini mix back into the pan.
  3. in a casserole pan, lay your cooked quinoa down, then add all the turkey and veggies. Squirt about 1-2 tbsp. sirracha on top , then top with all your cheddar cheese.
  4. Bake for about 20 min on 350 just to get all the cheese bubbly.

Although I was making this primarily with my husband in mind, I did take a few bites without the cheese and it was very good. I usually make my stuffed peppers with similar ingredients, just all stuffed inside a whole peppers, and usually with a blend of wild rice and quinoa. This was very similar however had more of a Mexican taste with the spices! It was a "top 10" dish my husband said, so give it a try!!! Super easy and great for kids too!

 

 

Meatless Monday: Vegetarian- Veggie Packed Chili

  Fall certainly has hit the east coast, leaving me craving warm and hearty meals in the evenings when the cooler temperatures roll in. Today I decided to make a vegetable chili! Growing up my mom would always make a beef and bean packed chili with a side of corn bread and lots of cheddar cheese for topping. This was always a staple dish come winter months, and often one making you leave the table feeling 10 pounds heavier! My vegetarian veggie packed chili can also be boosted by adding lean ground turkey or chicken, however today I made this as a meatless Monday meal!

Ingredients

  • 1-2 tbsp. olive oil
  • 1 medium diced onion
  • 1 large carrot (or 1/2 cup) cut up into bite size pieces
  • 1/2 cup diced red and green bell peppers (any color variety is great!)
  • 1 medium organic sweet potato cut into small cubes
  • 2 cloves minced garlic
  • 1 cup crumbled cauliflower florets
  • 1 large 28oz can of diced or whole plum tomatoes (san marzano are great, can mash up the whole tomatoes if you buy that variety)
  • 1 can bean of choice, rinsed (I used no salt added Kidney beans)
  • 1/2 cup dried red lentils
  • 1 cup spinach cut up (about 2 large handfuls)
  • 1 fresh corn off the cob
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1 tsp cayenne pepper
  • 1 tsp ground black pepper
  • Optional: Ground lean turkey or chicken

1. In large pot with lid, heat up the olive oil over medium- high heat. Add the onion, carrot and peppers for about 3-5 min. Then add in the sweet potato, cauliflower and garlic. Cook this down for about 5-10 min on medium heat with lid.

2. Once veggies have cooked down a bit, add the large can of tomatoes with its juice, can of  low sodium beans , dried lentils, corn , spinach and all the spices. Let this cook over medium heat with lid on until it starts bubbling. Then turn heat to low and let simmer for 1-2 hrs.

** IF you want to add the ground meat to this, add it in to the veggie mix BEFORE you get to step 2 (before added the tomatoes etc.). Let the meat cook til its 75% cooked through then add in the rest and let it cook entirely with everything else when it simmers.

I serve this with homemade corn bread as well as plain greek yogurt and (optional) cheddar cheese for topping!  Enjoy!