Baked Chicken with Artichoke and Vegetable Medley

Baked Chicken with Artichoke and Vegetable Medley (adapted from Diethood)

chx final

As is the common theme of the majority of my posts, this recipe is great because of all the ways you can modify it by using your own favorite veggies. I used yellow squash, mushrooms, red onion, spinach, and artichoke. Even the protein can be up to you. I did chicken thighs but you could do chicken breasts, drumsticks, even chicken breast strips. (Full ingredient list at the end of post.) I was also going to add chickpeas but frankly was doing two recipes at the same time and just forgot to add them. I may do it next time I make this but will DEFINITELY be making this again regardless. This is my favorite meal to date- it is seriously so good I cannot believe it’s good for you! I store mine in the fridge for lunch throughout the week and it’s as if letting it sit in the fridge made the dish even more flavorful. I’m ready for lunch tomorrow!

Preheat oven to 425.

8

Sear chicken thighs on a hot pan for about five minutes on each side, but do not cook completely. Remove chicken and set aside for now.

10 9

In the same pan without removing the juices from chicken, cook onions, mushrooms, and garlic for a few minutes. Everything will continue to cook in the oven so you do not need to cook as long as you may normally. Add squash, cook a few minutes more. Then add a handful of spinach, cover and let wilt, remove cover and stir to incorporate, add more spinach and repeat. I used a big enough pan I could just add the entire contents of the bag of spinach at once.

Add 1 cup of chicken broth and let come to a simmer. Remove from heat, and add chicken thighs on top.

Place the pan in the oven for about 15 minutes, or until the chicken reaches an internal temperature of 165.

11

If storing for the week, let cool for about 20 minutes before distributing into tupperware. If eating for dinner, go ahead and serve and enjoy! If cooking for dinner, a side of couscous or quinoa would be good. In fact, you could add some quinoa at the time you add the chicken broth, above, and let cook in the oven. I may have to try that.

Ingredients:

4-6 pieces of chicken of your choice (I used thighs, one package from Winn Dixie)

1 bag of spinach

1 package of mushrooms

2 yellow squash

2 cans of artichoke hearts, quartered

1 red onion

2 cloves of garlic

1 C fat-free chicken or vegetable broth

Advertisements

Avocado Stuffed Meatballs

lunch comp

I am so making these again and again and again! What I love most is since you have the creamy avocado in the center, you don’t even need sauce for these. But hey, sauce it up if you like. (My homemade marinara sauce is in to How-To section.)

First preheat your oven to 400.

minced garlic onionsss

Roast some garlic by peeling a few cloves, tear off some foil and place the cloves in the middle of it. Squirt just a tsp of olive oil and sprinkle a bit of s&p, then wrap the foil into a loose ball and roast for about 10 minutes (at 400). Then mince the roasted garlic. And dice an onion. You can saute the onion if you like, I did not. I usually do but was looking for something to give a crunch this time. In the future I will pack these meatballs with raw veggies.  I suggest spinach; it mixes well with meat and keeps it super moist. Plus spinach provides TONS of vitamins your body needs and is a great source of fiber. Sometimes you need to hide your fiber in good food like this.

spices spices2

If you have favorite spices, use them. I used onion powder, Montreal Steak seasoning, crushed red pepper, and cumin. Measurements are below.

Combine these seasonings with Panko, one egg, garlic, onion, and one lb of ground chicken (or turkey). Mix well. I actually suggest using a bit more than 1 lb of meat as my meatballs were super sticky and were difficult to mold.

avocados

Take a glob of the meat mixture in one hand, and put a piece or two of avocado in the middle, and wrap the meat mixture around it.

meatballs

Bake for about 35 minutes, or until the internal temperature reaches 165.

meatball halved

 

Enjoy!

Ingredients:

1 lb ground chicken

1 egg

1/4 C Panko

1 onion

3 cloves of garlic

1 tsp onion powder

1 tsp Montreal Steak seasoning

1/2 tsp crushed red pepper

1/2 tsp cumin

1/2 avocado

Turkey Meatloaf Roulade with Spinach and Ricotta

 Veggie Packed Turkey Meatloaf Roulade with Spinach and Ricotta

meatloaf 4

When making my lunches for the week, I try to think of proteins that aren’t going to dry out, like plain ole chicken breast. Ground turkey is great for this, and all the veggies in there keep it nutritious and moist and juicy. Plus, sometimes we have to trick our adult selves to eat more veggies by hiding them in really good food, like our parents did when we were kids.

First, preheat the oven to 400.

meatloaf 1

Dice your veggies. This time I chose red bell peppers, jalapeno, onions, garlic, and zucchini. Would be great to add mushrooms and some spicy peppers too, but was just using whatever I had on hand.

Heat olive oil on saute pan until smokin’ hot.

Saute your veggies to your preferred level of done-ness. I did mine for about 7 minutes on medium-high heat. (In retrospect, I would have sautéed the zucchini separately, and for not as long.)

Once the veggies are cooked, transfer them to a plate and stick in the freezer for a few minutes to cool (so they don’t cook the egg and ground turkey).

meatloaf 2

Once the veggies are cooled, combine with about 1 lb of ground turkey (I used 1.4 lbs), 1/4 cup of panko bread crumbs, and one whole egg. Mix it up real good, use your hands and get messy.

Once mixed, lay a piece of saran wrap on a free space on your counter or kitchen table- I know, easier said than done! Spread the ground beef/veggie mixture atop the saran wrap as evenly as you can.

meatloaf 3

Chop one bag of spinach on a cutting board (these bags of spinach are with the bags of salad in the produce section of your grocery store). In a bowl, combine spinach and 8 oz of ricotta cheese. I did not chop my spinach in the image featured above, and nobody died, however the finished product would have been easier if I had.

meatloaf 4

Spread spinach/ricotta mixture as evenly as you can on top of the ground meat you previously laid out.

meatloaf 5

Roll it up carefully, like a big sushi roll.Mold to create a loaf shaped rectangle.

meatloaf 6

Back in the preheated oven (at 400) for 35-40 minutes, or until the internal temperature reaches 165.

You’ll notice in my finished image above that my meatloaf split while cooking. Boo. Another egg would’ve bound it together more, or I could have rolled it tighter. Either way, it was still SO good. Eating like this doesn’t feel like I’m eating healthy at all.

Ingredients:

1-2 Tbsp olive oil

1 lb ground turkey or ground chicken

1 whole sweet onion

1 whole red pepper

1 whole jalapeno pepper

1 whole zucchini 

(or other vegetables of your choice)

1 whole egg

1/4 C Panko bread crumbs

1 bag of spinach

8 oz ricotta cheese (whole or part skim, I used whole in this recipe, but part skim really cuts the fat, which I tend to eat too much of. I suggest going with part skim, you seriously cannot tell the difference)