Sheet pan garlic soy chicken

 This.

Was.

Amazing.

https://www.eatingwell.com/recipe/7961980/sheet-pan-garlic-soy-chicken-vegetables/

this week

 meal plan this past week 

lunches: 

leftover meijer chicken sausage brats and johnsonville turkey cheddar brats

leftover roasted sweet potatoes and grilled onions

celery

carrots 

cucumbers

light dip (see below) 

berries

chicken pot pie soup (freezer) 

turkey kielbasa bowls (freezer)

dip: 

light daisy sour cream mixed with 1 packet hidden valley ranch dill dip, dried dill and garlic salt

meal plan this coming week 

Skinny Chicken Parm 

Skinny Chicken Parmesan

Ingredients

• Cooking spray or oil mister
• 3 boneless, skinless chicken breasts (8 ounces each), fat trimmed
• 3⁄4 teaspoon kosher salt
• 1⁄2 cup seasoned whole wheat bread crumbs, homemade (see page 110) or store-bought
• 3 tablespoons grated Parmesan cheese
• 2 teaspoons melted unsalted butter
• 1 tablespoon olive oil
• 2 cups Quickest Marinara Sauce (page 94) or store-bought marinara sauce
• 9 tablespoons part-skim mozzarella cheese

Directions

Preheat the oven to 450°F. Lightly spray a large baking sheet with oil.

Slice the chicken breasts in half horizontally to make 6 cutlets. Season both sides with salt.

In a shallow bowl, combine the bread crumbs and Parmesan. In a small bowl, combine the butter and olive oil. Brush the butter and oil on both sides of the chicken, dredge the chicken in the bread crumb mixture, and put the chicken on the prepared baking sheet. Lightly spray oil on top of the chicken.

Bake until golden on the bottom, about 20 minutes. Turn the chicken over and bake until the center is cooked through and the bottom is golden, 5 to 6 minutes.

Meanwhile, in a large, deep covered skillet, cook the marinara sauce over medium heat until heated through, 2 to 3 minutes.

Place the baked chicken in the skillet and top each piece with 11⁄2 tablespoons of the mozzarella. Cover the pan and cook until the cheese melts, 3 to 4 minutes. Serve hot.

Nutrition Information

Serves: 6 | Serving Size: 1/2 chicken breast

Per serving: Calories: 163; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 27mg; Sodium: 751mg; Total Carbohydrate: 11g; Dietary Fiber: 3g; Sugars: 5g; Protein: 11g

Nutrition Bonus: Potassium: 67mg; Vitamin A: 9%; Vitamin C: 3%; Calcium: 9%; Iron: 4%

Sheet Pan Garlic Ginger

Sheet-Pan Garlic-Soy Chicken & Vegetables

This easy dish comes together quickly and is cooked all on one baking sheet. Putting the pan in the oven while it preheats makes it hot enough to lightly sear the chicken and vegetables, adding texture and flavor and also reducing the cook time. Chicken thighs emerge from the oven succulent and coated in the savory sauce (with less salt because of the low-sodium soy sauce) and fragrant from the garlic, ginger and scallions. We recommend serving this with brown rice or whole-wheat noodles.

Total:

40 mins

Active:

20 mins

Servings:

4

 Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis

INGREDIENTS

Ingredient Checklist

• ¼ cup low-sodium soy sauce
• 2 tablespoons packed brown sugar
• 3 cloves garlic, grated
• 2 teaspoons canola oil
• 2 teaspoons grated fresh ginger
• ¼ teaspoon crushed red pepper
• 1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch strips
• 2 cups sugar snap peas, trimmed
• 1 medium red or orange bell pepper, cut into 1-inch strips
• 1 bunch scallions, trimmed and cut into 1-inch pieces
• 1 teaspoon sesame oil

DIRECTIONS

Instructions Checklist

• Step 1

  Place a large rimmed baking sheet in the oven; preheat to 400°F.

• Step 2

  Combine soy sauce, brown sugar, garlic, canola oil, ginger and crushed red pepper in a small skillet; bring to a simmer over medium-high heat. Cook, stirring, until the sugar is dissolved.

• Step 3

  Place chicken, snap peas, bell pepper and scallions in a large bowl. Add the soy mixture and stir to coat. Remove the baking sheet from the oven and coat with cooking spray. Spread the chicken and vegetable mixture in an even layer on the hot baking sheet. Bake, stirring once, until the chicken is cooked through and the vegetables are tender, about 20 minutes. Drizzle with sesame oil and stir to coat.

NUTRITION FACTS

Serving Size: 

1 1/4 cups

Per Serving:

 

240 calories; protein 23g; carbohydrates 15g; dietary fiber 2g; sugars 10g; added sugar 7g; fat 10g; saturated fat 2g; mono fat 5g; poly fat 3g; cholesterol 104mg; vitamin a iu 1566IU; vitamin b3 niacin 6mg; vitamin c 62mg; vitamin d iu 6IU; vitamin e iu 2IU; folate 53mg; vitamin k 61mg; sodium 667mg; calcium 54mg; iron 2mg; magnesium 47mg; phosphorus 244mg; potassium 479mg; zinc 2mg; omega 6 fatty acid 2g; niacin equivalents 10mg; selenium 22mcg.

roasted broc salad

 https://www.feastingathome.com/roasted-broccoli-salad/#tasty-recipes-52009-jump-target

• 1 large head of roasted broccoli
• 1/4 cup sliced almonds, toasted
• 10 kalamata olives, sliced in half
• 1/4 cup feta or vegan feta(optional)
• lemon zest from one lemon

Maple Mustard Seed Dressing

• 1 tablespoon whole grain mustard
• 1 tablespoon maple syrup
• 2 tablespoons fresh lemon juice
• 1 tablespoon olive oil
• 1 teaspoon fresh tarragon
• 1/8 teaspoon sea salt
• 1/8 teaspoon black pepper
• 1 teaspoon shallots, minced

---

Instructions

1. Roast the broccoli.  (Instructions here.)
2. While broccoli is roasting, make the dressing.  In a bowl, whisk together whole grain mustard, maple syrup, lemon juice, olive oil, tarragon, shallot, salt and pepper.
3. Cut cooled broccoli into bite-sized pieces.
4. Toss in a bowl with the kalamata olives and half of the dressing.
5. Transfer to a serving bowl.  Top with almonds, lemon zest and feta cheese.  Drizzle on more dressing as needed. Serve at room temperature.

---

Notes

Salad will keep up to 4 days in the fridge.

Keywords: ro

smoothie to try

 https://lifemadesweeter.com/green-smoothie/

This Green Smoothie recipe is healthy, nutritious and easy to make in less than 10 minutes with just five ingredients! A simple green smoothie that is full of spinach, fiber that you can easily customize with your favorite protein powder and milk. Naturally vegan, gluten-free, paleo, Whole30 with low carb and keto sweetener options.

Course: Breakfast

Cuisine: American

Keyword: green smoothie, healthy smoothies, homemade smoothies, keto smoothies, low carb smoothies, paleo smoothie, smoothies

Servings:  smoothies

Calories: 177 kcal

Author: Kelly

Ingredients

• 1 cup unsweetened almond milk or any non-dairy milk, plus more as needed
• 2 cups organic baby spinach
• ½ small avocado or ¼ medium avocado, peeled and pitted (may sub with 1/3 banana)
• 1 tsp grated or peeled ginger slices , helps digestion - leave out if preferred
• 1 cup frozen mango chunks , sub with frozen peaches for low carb /keto
• ½ cup frozen pineapple chunks , sub with ice or frozen coconut cubes or more peaches for low carb / keto

Optional to taste

• 1/2 tablespoon creamy nut butter / seed butter , optional to taste
• 1 1/2 tsps ground flax seeds , hemp seeds or chia seeds, optional to taste
• 1-2 tablespoons plant-based protein powder
• 1 tsp pure vanilla extract , optional to taste
• Liquid sweetener of choice (such as maple syrup, yacon syrup, date syrup, pure liquid monk fruit, sugar-free syrup, or pure liquid stevia) , optional to taste. Leave out for Whole30

Instructions

1. To a high-powered blender:

   Add all the ingredients to a high-powered blender in the order as they appear starting from the almond milk, spinach, avocado and ginger (if using).

   Add the frozen mango and pineapple chunks along with any optional ingredients.

   

2. Blend on high until smooth and creamy, stopping to scrape down the sides as needed. Add more liquid as needed to thin out or add more frozen fruit, ice or banana to thicken. Taste and add sweetener, if desired. 

   

3. Pour into glasses and garnish with fresh blueberries, mint and some coconut chips, if desired.

   

greek yogurt ranch

 https://showmetheyummy.com/homemade-greek-yogurt-ranch-dressing/#recipe

• 1 tablespoon dried parsley
• ▢1/2 - 2 teaspoons garlic powder
• ▢1/2 - 2 teaspoons onion powder
• ▢1/4 teaspoon ground black pepper
• ▢1/2 - 1 teaspoon salt
• ▢1 tablespoon fresh chives
• ▢1 cup non fat plain greek yogurt
• ▢1/3 cup buttermilk
• ▢1 teaspoon Dijon mustard
• ▢1 teaspoon lemon juice

I didn't have buttermilk so i made it with fat free milk and a drizzle of vinegar 

it was too tart so i added low fat mayo as well :) 

i didn't read the directions so i just wisked it together 

:) 

• Place the spices (dried parsley - fresh chives) into a food processor and pulse a few times, until the spices have been ground up a bit.
• Scrape down the sides.
• Place the remaining ingredients - greek yogurt, buttermilk, Dijon, and lemon juice - into the food processor and pulse until the ingredients have been fully incorporated.
• Scrape down the sides, if needed, and pulse again.
• Transfer into a sealable container (like a mason jar) and place in the fridge until you're ready to use it!