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Main Dishes

Protein:  Chicken

Total Time:  1 hour

Servings:  4 

​Ingredients:

  • 1 pound small red-skinned potatoes, quartered

  • 2 medium carrots, cut into 1-inch pieces

  • 2 stalks celery, peeled and cut into 1-inch pieces

  • 1 medium red onion, cut into 1/2-inch wedges

  • 2 teaspoons olive oil

  • Kosher salt and freshly ground black pepper

  • 3 bone-in, skin-on chicken breasts (about 1 3/4 pounds)

  • 1 teaspoon poultry seasoning

  • 1 lemon, halved

  • 1/4 cup chopped fresh parsley

Lemon and Herb Roast Chicken and Vegetables

​Directions:

  1. Adjust the oven rack to the top position and preheat to 450 degrees F. Toss together the potatoes, carrots, celery, onions, 1 teaspoon of the olive oil, 1/2 teaspoon salt and a few grinds of pepper on a rimmed baking sheet and arrange in a single layer. Roast until the vegetables brown slightly and the potatoes just begin to soften, about 20 minutes, tossing halfway through.

  2. Meanwhile, rub the chicken breast skin with the remaining 1 teaspoon oil and sprinkle with the poultry seasoning and 1/2 teaspoon salt. Once the vegetables begin to soften, put the chicken breasts on top and roast until the skin is golden brown and the chicken reaches an internal temperature of 165 degrees F, 20 to 25 minutes.

  3. Remove the chicken breasts and let them rest for a few minutes. Toss the roasted vegetables with juice from 1 of the lemon halves and the parsley. Cut the bones from the chicken breasts and slice the meat. Divide the chicken and roasted vegetables among 4 plates. Cut the remaining lemon half into wedges and serve alongside.

Source: Food Network (https://www.foodnetwork.com/recipes/food-network-kitchen/lemon-and-herb-roast-chicken-and-vegetables-3362183)

Protein:  Chicken

Total Time:  30 mins

Servings:  4 

Ingredients: 

  • 3/4 pound boneless, skinless chicken thighs (about 2 large), cut into 3/4- to 1-inch pieces

  • 1 large egg white

  • 2 tablespoons Chinese rice wine or dry sherry

  • 1 tablespoon plus 2 teaspoons cornstarch

  • 5 teaspoons low-sodium soy sauce

  • Kosher salt

  • 1 tablespoon sugar

  • Freshly ground black pepper

  • 4 tablespoons peanut or vegetable oil

  • 2-inch piece ginger, sliced paper thin

  • 5 scallions, whites cut into 1/2-inch pieces and greens sliced, separated

  • 5 scallions, whites cut into 1/2-inch pieces and greens sliced, separated

  • 2 red bell peppers, sliced

  • 1 cup frozen corn kernels

  • Cooked brown rice, for serving

Chicken, Pepper and Corn Stir-Fry

​Directions:

  1. Toss the chicken with the egg white, 1 tablespoon each rice wine and cornstarch, 1 teaspoon soy sauce and 1/4 teaspoon salt in a medium bowl. Mix together 1/3 cup water, the remaining 4 teaspoons of soy sauce, 1 tablespoon rice wine and 2 teaspoons cornstarch, the sugar and 1/2 teaspoon each salt and pepper in a small bowl until dissolved; set aside.

  2. Place the sauce, vegetables and chicken near the stove. Heat 2 tablespoons of the peanut oil in a large wok or large nonstick skillet over medium-high heat; swirl to coat the wok. Once the oil is hot, scoop the chicken from the bowl with a slotted spoon, letting any excess coating remain in the bowl, and add to the oil. Stir-fry, breaking the chicken up just enough so it doesn't clump, until the outside coating is set and lightly golden, 2 to 3 minutes. Remove the chicken with a slotted spoon and set aside. Wipe the wok out if needed.

  3. Return the wok to medium-high heat and add the remaining 2 tablespoons of oil to the wok. Just as the oil begins to smoke, add the ginger and stir-fry until fragrant, about 30 seconds. Add the scallion whites and peppers and stir-fry until crisp-tender, about 3 minutes. Add the corn and stir-fry until just soft, about 1 minute. Add the chicken and the sauce (stir the sauce before adding); stir until the sauce is thick and the vegetables and chicken are cooked through, 1 to 2 minutes. Add the scallion greens. Serve with the brown rice.

Source: Food Network (https://www.foodnetwork.com/recipes/food-network-kitchen/chicken-pepper-and-corn-stir-fry-3362501)

Protein:  Pork

Total Time:  1 hour

Servings:  6 

​Ingredients:

  • 6 medium zucchini (about 8 ounces each)

  • 1 pound Italian turkey sausage links, casings removed

  • 2 medium tomatoes, seeded and chopped

  • 1 cup panko (Japanese) bread crumbs

  • 1/3 cup grated Parmesan cheese

  • 1/3 cup minced fresh parsley

  • 2 tablespoons minced fresh oregano or 2 teaspoons dried oregano

  • 2 tablespoons minced fresh basil or 2 teaspoons dried basil

  • 1/4 teaspoon pepper

  • 3/4 cup shredded part-skim mozzarella cheese

  • Additional minced fresh parsley, optional

Italian Sausage

Stuffed Zucchini

​Directions:

  1. Preheat oven to 350°. Cut each zucchini lengthwise in half. Scoop out pulp, leaving a 1/4-in. shell; chop pulp. Place zucchini shells in a large microwave-safe dish. In batches, microwave, covered, on high 2-3 minutes or until crisp-tender.

  2. In a large skillet, cook sausage and zucchini pulp over medium heat 6-8 minutes or until sausage is no longer pink, breaking sausage into crumbles; drain. Stir in tomatoes, bread crumbs, Parmesan cheese, herbs and pepper. Spoon into zucchini shells.

  3. Place in two ungreased 13x9-in. baking dishes. Bake, covered, 15-20 minutes or until zucchini is tender. Sprinkle with mozzarella cheese. Bake, uncovered, 5-8 minutes longer or until cheese is melted. If desired, sprinkle with additional minced parsley.

Source: Food Network (https://www.tasteofhome.com/recipes/italian-sausage-stuffed-zucchini/)

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