Lemon Chicken, Brussels Sprouts and Potatoes Skillet
1 teaspoon fresh rosemary, chopped
1 teaspoon salt
1/4 teaspoon black pepper
12 ounces small red, purple or white potatoes, quartered
12 ounces Brussels sprouts, halved
2 tablespoons olive oil, divided
2 pounds bone-in chicken thighs, skin removed
2 tablespoons lemon juice
1/2 cup low sodium chicken broth
1. Preheat oven to 425 degrees.
2. Combine the rosemary, salt and pepper in a small bowl.
3. Combine the potatoes and Brussels sprouts in a medium bowl and toss with 1 tablespoon of the olive oil. Add about half the rosemary mixture.
4. Heat the remaining 1 tablespoon of olive oil in a large oven proof skillet, such as cast iron, over medium high. Season the chicken with the remaining rosemary mixture and add to the skillet, side down. Cook until golden on one side, 4 to 5 minutes. Turn the chicken over and add the vegetables to the skillet. Pour the lemon juice and broth over the chicken and vegetables, cook 2 minutes, and transfer to the oven.
5. Bake until the internal temperature of the chicken reaches 175 degrees and the potatoes are soft, about 30 minutes. Makes 4 servings.
Nutritional analysis for each serving: 392 calories, 36 g protein, 21 g carbohydrates, 4 g fiber, 18 g fat, 4 g saturated fat, 740 mg sodium
Pork and Vegetable Stir Fry
½ cup low-sodium chicken broth
1/3 cup hoisin sauce
1/4 cup low-sodium soy sauce
1 tablespoon cornstarch
1 teaspoon honey
1/4 to 1/2 teaspoon Asian chili and garlic paste
1 pound pork tenderloin, cut in 1/4-inch wide x 1 1/2-inch long strips
2 tablespoons canola oil, divided
4 garlic cloves, minced
1 tablespoon minced fresh ginger
12 ounces green beans or asparagus, cut in 1 ½-inch lengths
1 large red pepper, cut in thin strips
1. Combine broth, hoisin, soy sauce, cornstarch, honey and chili paste in a bowl, stirring until honey is dissolved. Stir in pork and toss thoroughly.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium high. Using tongs, lift pork out of the sauce (reserving sauce) and add to the skillet. Cook, stirring, until browned, about 3 minutes. Transfer to a plate.
3. Heat the remaining 1 tablespoon of oil in the skillet; add the garlic and ginger and cook, stirring, 15 seconds. Add the green beans and red pepper and cook, stirring, until the vegetables just begin to soften, about 3 minutes. Stir the reserved sauce and add it to the skillet. Cook, stirring often, 2 minutes, until the sauce is thick and glossy. Stir in the pork and cook 1 more minute. Serve over rice. Makes 4 servings.
Nutritional analysis for each serving: 302 calories, 28 g protein, 25 g carbohydrates, 4 g fiber, 11 g fat, 2 g saturated fat, 821 mg sodium
Shakshuka with Feta
1 tablespoon olive oil
1 medium onion, chopped (about 1 cup)
4 cloves garlic, minced
1 green bell pepper, chopped
1 red bell pepper, chopped
1 teaspoon paprika
1 teaspoon ground cumin
1 tablespoon tomato paste
1 28-ounce can diced tomatoes
6 cups baby spinach
1/2 cup crumbled feta
4 slices challah or other bread, toasted
1. Heat the oil in a large nonstick skillet over medium high. Add the onion, garlic, green and red peppers, paprika and cumin and cook, stirring, until the vegetables begin to often, about 4 minutes. Stir in the tomato paste and diced tomatoes; simmer 20 minutes until somewhat thickened. Stir in the spinach and cook 2 minutes until wilted.
2. Form 8 small wells in the mixture: crack an egg into each. Cover the pan (with foil or a lid) and cook until the egg is nearly set, about 8 minutes. Uncover, sprinkle with the feta and cook 2 more minutes, until the feta is creamy.
3. To serve, scoop out two eggs and plenty of the tomato mixture into each of four bowls and accompany with toasted bread to sop up the sauce. Makes 4 servings.
Nutritional analysis for each serving: 383 calories, 21 g protein, 33 g carbohydrates, 5 g fiber, 18 g fat, 6 g saturated fat, 820 mg sodium
TIP: You can easily increase the amount of vegetables in any of these recipes to make them even more nutritious and filling.