Sheet Pan Chicken Sausage
Makes 4 servings
Prep: 15 min Cook: 25-30 min
Ingredients
Nonstick cooking spray
2 cups of your choice of non-starchy vegetables (zucchini, squash, onion, mushrooms, cauliflower, broccoli, brussel sprouts, etc.), cut into 1-inch pieces
1 lb low-sodium chicken sausage, cut into 1-inch slices
2-3 potatoes or 1-2 sweet potatoes, cut into 1-inch cubes
¼ tsp salt
½ tsp pepper
1 tsp garlic powder
1 tsp basil
1 Tbsp olive oil
Preparation
Preheat the oven to 425°F.
Spray a rimmed baking sheet with nonstick cooking spray.
Arrange veggies, potatoes, and sausage on prepared baking sheet.
Season with salt, pepper, garlic powder, and basil. Drizzle with olive oil.
Bake for 25-30 minutes, or until potatoes are soft, stirring occasionally, every 8-10 minutes.
Nutrition Information
Serving size: 4 oz chicken sausage + ½ cup non-starchy veggies + ½ sweet potato
Per serving
Calories: 253; Total fat: 13 g; Saturated fat: 3 g; Sodium: 451 mg; Cholesterol: 98 mg; Total carbs: 14 g; Fiber: 3 g; Sugars: 3 g; Protein: 22 g; Potassium: 932 mg
Sheet Pan Fajitas
Makes 4 servings
Prep: 15 min Cook: 25 min
Ingredients
1 lb chicken breasts, sliced thin
3 bell peppers, sliced thin
1 onion, sliced thin
2 cloves garlic, minced
½ tsp chili powder
½ tsp cumin
1 tsp oregano
¼ tsp salt
½ tsp pepper
2 Tbsp olive oil
8 small flour or corn tortillas
Preparation
Preheat the oven to 425°F.
Combine seasonings in a small bowl.
Arrange chicken, peppers, onion, and garlic on a baking sheet. Coat the ingredients with olive oil and seasonings. Toss to combine.
Bake for 25 minutes, or until chicken is completely cooked through (at least 165°F internal temperature). Serve on warm tortillas.
Nutrition Information
Serving size: 4 oz chicken breast + half cup cooked veggies + 2 tortillas
Per serving
Calories: 387; Total fat: 11 g; Saturated fat: 2 g; Sodium: 239 mg; Cholesterol: 66 mg; Total carbs: 43 g; Fiber: 5 g; Sugars: 2 g; Protein: 31 g; Potassium: 758 mg
Crockpot™ Chicken Dish
Makes 4 servings
Prep: 8 min Cook: 2 hours to 2 hours 30 minutes
Ingredients
1 lb boneless skinless chicken breasts
1 tsp olive oil
Seasonings of your choice (salt, pepper, garlic powder, onion powder, paprika, etc.)
3 cups low-sodium chicken broth
2 cups frozen vegetables of your choice (broccoli, cauliflower, carrots, green beans)
1½ cups microwavable rice or quinoa packet
Preparation
Place chicken breasts in a Crockpot™ and coat with olive oil and seasonings. Add chicken broth to the Crockpot™. Cook on high for 2-2.5 hours, or until chicken is thoroughly cooked (internal temperature of 165°F).
When chicken is almost done, cook frozen vegetables according to package. Microwave rice packet according to package directions.
Once chicken is cooked through, shred using two forks. Add additional desired seasonings and enjoy with rice and veggies.
Nutrition Information
Serving size: 4 oz chicken + ½ cup veggies + ⅓ cup rice or quinoa
Per serving
Calories: 303; Total fat: 6 g; Saturated fat: 1 g; Sodium: 130 mg; Cholesterol: 83 mg; Total carbs: 30 g; Fiber: 4 g; Sugars: 2 g; Protein: 32 g; Potassium: 697 mg
Slow Cooker Chicken & Veggie Soup
Makes 6 servings
Prep: 10 min Cook: 3-4 hours/5-6 hours
Ingredients
1 lb boneless skinless chicken breasts
32 oz low-sodium chicken broth
2 cups frozen mixed vegetables, no sauce
1 sweet potato, peeled and diced
½ medium onion, chopped
28 oz crushed tomatoes, no salt added
4 cloves garlic, minced (about 2 tsp)
1 tsp kosher salt
2 tsp Italian seasoning
½ tsp freshly ground pepper
Preparation
Add all of the ingredients into a slow cooker.
Place the lid on top and cook on high for 3-4 hours or 5-6 hours on low. Cook until the chicken shreds easily and the vegetables are tender. Shred the chicken using two forks. Mix well and serve immediately, topping with another dash of pepper or seasonings of choice.
Nutrition Information
Serving size: 1 cup
Per serving
Calories: 235; Total fat: 4 g; Saturated fat: 1 g; Sodium: 553 mg; Cholesterol: 60 mg; Total carbs: 24 g; Fiber: 6 g; Sugars: 9 g; Protein: 24 g; Potassium: 674 mg
Coconut Crockpot™ Chicken
Makes 4 servings
Prep: 5 min Cook: 5-6 hours
Ingredients
½ cup light coconut milk
½ cup water
8 skinless chicken thighs
¼ cup brown sugar
2 Tbsp low-sodium soy sauce
⅛ tsp ground cloves
3 garlic cloves, minced
Preparation
Pour coconut milk and water into the Crockpot™ and stir to combine.
Add chicken, brown sugar, soy sauce, cloves and garlic. Cover and cook 5-6 hours on low, stirring occasionally.
Nutrition Information
Serving size: 2 thighs
Per serving
Calories: 432; Total fat: 13 g; Saturated fat: 3 g; Sodium: 461 mg; Cholesterol: 270 mg; Total carbs: 17 g; Fiber: 1 g; Sugars: 16 g; Protein: 27 g; Potassium: 790 mg
Bento Box Lunch
Makes 1 serving
Prep: 5 min
Ingredients
Carbohydrates (choose 1 serving):
15-17 grapes
1 small apple, sliced
1 medium orange, peeled
1 cup berries
Protein (choose 1-2 servings):
Nuts (options: 6 almonds, 6 cashews, 10 peanuts, 4 pecan or walnut halves)
Cheese stick
Hard-boiled egg
1 oz low-sodium deli meat and/or cheese
¼ cup hummus
¾ cup nonfat Greek yogurt
Fat (choose 1 serving):
1½ tsp nut butter
Olives (8 black or 10 green)
2 Tbsp avocado
Vegetables (1-2 cups):
Baby carrots
Cucumber
Bell pepper
Tomatoes
Celery
Preparation
Mix and match ingredients to create a combination of your choice.
Arrange on your plate or in a storage container.
Enjoy!
Nutrition Information: based on 1 cup blueberries, 1 egg, 6 almonds, ¼ cup hummus, 2 cups cucumber and bell peppers
Per serving
Calories: 341; Total fat: 14 g; Saturated fat: 2 g; Sodium: 219 mg; Cholesterol: 164 mg; Total carbs: 44 g; Fiber: 10 g; Sugars: 20 g; Protein: 13 g; Potassium: 688 mg
CLC016083.A