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.

sheet pan garlic soy chicken and veg

 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.

© Copyright 2022 EatingWell. All rights reserved.Printed from https://www.eatingwell.com 05/15/2022
https://www.eatingwell.com/recipe/7961980/sheet-pan-garlic-soy-chicken-vegetables/?printview

sheet pan chicken fajitas

 

• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• ¾ teaspoon salt, divided
• ½ teaspoon garlic powder
• ½ teaspoon smoked paprika
• ¼ teaspoon ground pepper
• 2 tablespoons olive oil, divided
• 1 ¼ pounds chicken tenders
• 1 medium yellow onion, sliced
• 1 medium red bell pepper, sliced
• 1 medium green bell pepper, sliced
• 4 cups chopped stemmed kale
• 1 (15 ounce) can no-salt-added black beans, rinsed
• ¼ cup low-fat plain Greek yogurt
• 1 tablespoon lime juice
• 2 teaspoons water

tructions Checklist

• Step 1

  Place a large rimmed baking sheet in the oven; preheat to 425 degrees F.

• Step 2

  Combine chili powder, cumin, 1/2 tsp. salt, garlic powder, paprika, and ground pepper in a large bowl. Transfer 1 tsp. of the spice mixture to a medium bowl and set aside. Whisk 1 Tbsp. oil into the remaining spice mixture in the large bowl. Add chicken, onion, and red and green bell peppers; toss to coat.

• Step 3

  Remove the pan from the oven; coat with cooking spray. Spread the chicken mixture in an even layer on the pan. Roast for 15 minutes.

• Step 4

  Meanwhile, combine kale and black beans with the remaining 1/4 tsp. salt and 1 Tbsp. olive oil in a large bowl; toss to coat.

• Step 5

  Remove the pan from the oven. Stir the chicken and vegetables. Spread kale and beans evenly over the top. Roast until the chicken is cooked through and the vegetables are tender, 5 to 7 minutes more.

• Step 6

  Meanwhile, add yogurt, lime juice, and water to the reserved spice mixture; stir to combine.

• Step 7

  Divide the chicken and vegetable mixture among 4 bowls. Drizzle with the yogurt dressing and serve.

Tips

Tip: For easier weeknight prep, slice vegetables the night before; cover and refrigerate.

Tips

To make ahead: Prepare spice mixture (Step 1) up to 2 days ahead; store in an airtight container.

Nutrition Facts

Serving Size: 

2 chicken tenders, 1 1/4 cups vegetables + generous 1 Tbsp. sauce

Per Serving:

 

343 calories; protein 42.7g; carbohydrates 23.7g; dietary fiber 8.2g; sugars 3.8g; fat 9.9g; saturated fat 1.4g; cholesterol 70.9mg; vitamin a iu 2774.9IU; vitamin c 72.9mg; folate 25.3mcg; calcium 187.3mg; iron 3.6mg; magnesium 62.7mg; potassium 579.8mg; sodium 605.1mg