Making Healthy Quick and Easy: Sheet Pan Suppers

I’ve been making a lot more “sheet pan suppers” lately, as these are quick and easy and involve the three necessary nutrients to fill out the plate: carbohydrate, protein and non-starchy vegetable. These are easy to prep the day before on the sheet. Then when you get home, take the sheet out of the fridge while the oven is preheating and have a meal worthy for all taste buds in about 30 minutes.

Here are some of my best sheet pan supper tips:

  • Use the largest cookie sheet/pan you have, preferably from heavy-gauge aluminum or steel. I find these help foods to brown better.
  • I’m all about easy and quick cleanup, so make sure to line the pan you choose with foil and spray with a nonstick cooking spray.
  • Pick your protein. If you are going to use a protein that is larger than the rest of your food, I like to cook it for about 5-10 minutes before putting the rest of the ingredients on the pan.
  • Place the rest of the ingredients in a single layer, cut about the same size so they will roast properly.
  • Season the ingredients according to the recipe or your discretion.
  • Make sure protein is cooked to the proper temperature.
  • For leftovers, use the foil from the pan to wrap the food up in, and then reheat in oven later.

This pan roasted chicken and vegetable meal is one of my favorites. Like I said, I usually put everything on the pan the night before and leave it in the fridge until the oven is preheated the next day. Try it for yourself!

If you are interested in starting with just roasted vegetables, print off our handy Roasting Vegetables 101 sheet  a guide.

Pan Roasted Chicken and Vegetable Meal
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Ingredients
  1. 6 medium red potatoes, cut into 3/4-inch pieces
  2. 1 large onion, coarsely chopped
  3. 2 tablespoons olive oil
  4. 1 tablespoon minced garlic
  5. 1 teaspoon salt, divided
  6. 1 teaspoon dried rosemary, divided
  7. 3/4 teaspoon pepper, divided
  8. 1/2 teaspoon paprika
  9. 6 bone-in chicken thighs, skin removed
  10. 6 cups fresh baby spinach
Instructions
  1. Preheat the oven to 425o F.
  2. Combine potatoes, onion, oil, garlic, 1/2 teaspoon salt, 1/2 teaspoon rosemary and 1/2 teaspoon pepper in a bowl. Toss the mixture to coat evenly.
  3. Line a baking pan or cookie sheet with foil and coat with nonstick cooking spray.
  4. Pour the potato and onion mixture onto the coated baking pan and arrange the chicken on top.
  5. Mix the paprika, 1/2 teaspoon salt, 1/2 teaspoon rosemary and 1/4 teaspoon pepper and sprinkle it over the chicken.
  6. Bake about 35-40 minutes, or until the inside of the chicken is 170-175oF and the vegetables are just tender.
  7. Remove chicken to a serving platter and keep warm.
  8. Top the vegetables with the spinach and put back into the oven to roast until the vegetables are tender and the spinach is wilted, about 8-10 minutes longer.
  9. Stir the vegetables to combine and serve them with the chicken.
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Instant Pot®: Yay or nay?

Last Black Friday, I jumped on the bandwagon and bought an Instant Pot®. Yes, I had to find out for myself what the craze was all about, so I actually bought in. And Instant Pot® is a programmable pressure cooker that is supposed to speed up cooking considerably. This week, I want to share what I’ve done with my Instant Pot® and how I’ve made it work for my family.

What’s the best part about an Instant Pot®?

First and foremost, what I absolutely love to make in my Instant Pot® is hard-boiled eggs. You may be asking, aren’t eggs bad for you? Despite their occasional negative portrayal, eggs are a fantastic protein source, as long as you aren’t going overboard with the number you eat.

I typically hard-boil about eight to 12 eggs a week for our family of five. The Instant Pot® makes it super-duper easy to do so. Here are the instructions:

Megan’s Hard-boiled Eggs

  1. Put one cup of water and however many eggs you want into the pot.
  2. Program five minutes of pressure, followed by five minutes natural release, followed by 5 minutes cold water bath.

I don’t shell them right away, but put them in a bowl in the fridge to stay fresher for longer. We shell them as we eat them.  

What else can you use the Instant Pot® for?

I also have made a whole chicken with my Instant Pot®, although this is not something new to me. I usually buy whole chickens when they are on sale and freeze them. Typically, I’ll thaw the chicken and put it in the crockpot with all the seasonings I want—by the evening, we’ve got chicken. I’ll shred the leftover chicken and freeze into patches so we can use it for subsequent meals, such as chicken spaghetti, chicken tacos, white chicken chili and BBQ chicken.

How does the Instant Pot come into play? One time, I forgot to thaw the chicken the night before. I placed the whole frozen chicken in the Instant Pot® with the seasonings and a little water. In no time, the chicken was cooked. This is a definite plus of having the Instant Pot® around.

What are some of the lesser-known features of the Instant Pot®?

My last favorite I’m going to talk about today is burrito bowls. When making this recipe, I use more than just the pressure cook feature. You can make the whole burrito bowl meal in the Instant Pot® and not dirty another dish, thanks to the fabulous sauté feature.

Megan’s Burrito Bowl for the Instant Pot®

  1. Put oil, peppers, onion and garlic into the pot.
  2. Use the saute feature to cook, and then add beans, salsa, chicken, rice and low-sodium chicken stock.
  3. Close the lid and pressure cook for 10 minutes.
  4. Quick release and ladle out. Add some fresh cilantro, cheese and a dollop of plain Greek yogurt and serve.

This is always a fun, full meal for my family, and it leaves behind great leftovers.

Instant Pot®: Yay or nay?

There are some great features for the Instant Pot® outside of pressure cooking. It has a learning curve, and it’s a little difficult to use and get used to. Sometimes when recipes say “10 minutes,” it’s actually longer because it takes time for the pressure to build. And, I will be honest, it takes up a lot of space if you don’t have much in your kitchen. All that being said, the Instant Pot® can be right for a lot of people and would be a good addition in your kitchen. Happy Instant Potting!!

Instant Pot image from https://instantpot.com/

 

Recap: Try a “Non-Resolution”

It’s Throwback Thursday and the first anniversary of making a “non-resolution.” You may or may not be anxious to hear how my January went, but I’m going to share anyway. So here’s a little recap about my non-resolution.

STEP 1: COME UP WITH THE DEFINING WORD OR PHRASE FOR YOUR YEAR.

I encouraged you to come up with a 2018 goal for yourself—in a word or phrase—and break it into a 12-month SMART goal(s).

MY 2018 word is PEACE. I chose this word as there has been a lot of disorder and mayhem in my life affecting my health.

STEP 2: TRANSLATE YOUR WORD OR PHRASE INTO ACTION.

My January action was to meal plan. My specific meal plan action:

1st week goal: plan three dinners, Tuesday, Wednesday and Thursday

2nd week goal: plan four dinners, Monday through Thursday.

3rd week goal: plan five dinners, Monday through Friday.

4th week goal: plan again for five days.

STEP 3: EVALUATE YOUR GOAL EACH MONTH.

Once the week or month is over, look back at your goal and see how well it did or did not work. Did you achieve this goal?

My mantra is PROGRESS NOT PERFECTION. My January did not go as planned. I had set a S = Specific, M = Measurable, A = Achievable, R = Realistic and T = Time-specific goal. Thus, I can look back and see how it went.

1st week of January – my grandfather was in the hospital and passed away, I was hardly home, so no meal planning happened as we didn’t know where we would be when.

2nd week of January – I planned two meals, as once again I was hardly home, helping to take care of my grandmother.

3rd week of January – I planned three meals.

4th week of January – I planned four meals.

STEP 4: START AT A TIME THAT’S RIGHT FOR YOU.

So when should you start? Any time that’s right for you. Make sure you have a fresh mind and are more rejuvenated than you may be on the first of the month.

As you can see, I had planned to start the first of January, however life happened and I was not able to begin when planned. But the key is, I didn’t let the month slide by. I picked up when I could with my meal planning. While working on the meal planning I found a tool to better help me.

It is the “Knock Knock What to Eat” pad that I found on Amazon for about seven dollars. Is this something you have to use if you plan to meal plan? Absolutely not. But, this is the tool I found to help me with my goal. You can also use our free printable!

NOW WHAT?

I’m going to continue my meal planning and then focus on my SMART goal for February: REST!!!

For the month of February, my goal is to set a bedtime. The specific goal is to be in bed by 10:30 p.m. four nights out of each week, Sunday through Thursday. This is technically 5 days. So, if one of these days doesn’t make the 10:30 p.m. cut, then I have another day to work with. By setting a bedtime for myself, this should allow for a minimum of seven-ish hours of sleep for myself.

Although my goal didn’t go quite as planned for January, I made it work. And I know you can too if you let your goals slide a little bit. How did your SMART goals go for January?

Breakfast: It Really IS the Most Important Meal of the Day

Mornings are busy. Whether you’re headed off to work, trying to get the kids to school or both at the same time—trying to start your day can be hectic and stressful. Something that often suffers when mornings get too busy is breakfast. But there are some very good reasons why you shouldn’t skip the most important meal of the day.

The key to starting the morning off right—and giving you enough energy and focus to get you to lunch—is eating within one to two hours of waking up. Eat your breakfast!

What’s the Deal with Breakfast?

Eating breakfast is important because your body has gone the longest it does in a 24-hour period without eating. The key to starting the morning off right—and giving you enough energy and focus to get you to lunch—is eating within one to two hours of waking up.

Eating breakfast helps stave off illness (including serious ones like heart disease or diabetes), improves brain function and is an important step in healthy weight loss. And, it’s easier to pull off than you may think. Try this breakfast burrito recipe below: It’s good for eating right away or making on a Sunday and freezing for the whole week!

Breakfast Burrito
Yields 1
The egg and sausage in this burrito are good sources of protein. A high-protein breakfast will fill you up and give you plenty of energy to start your day!
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Ingredients
  1. 1/2 chicken sausage link
  2. 1 whole wheat flour tortilla
  3. 1 egg
  4. a dash of milk
  5. cheddar cheese
  6. 1 tablespoon of salsa
  7. a drizzle of salsa picante or hot sauce (if desired)
Instructions
  1. Shred a tablespoon-size amount of cheese. Set aside.
  2. Crack the egg into a bowl, and then add the dash of milk. Whisk until mixed thoroughly.
  3. In a small skillet, pour the egg mixture and cook until fluffy.
  4. Add sausage and salsa to the eggs. Stir until all the ingredients are warm.
  5. Lay a tortilla out on a plate, fill with the egg mixture, sprinkle cheese, drizzle hot sauce and roll up burrito.
  6. Serve immediately or freeze for later.
Notes
  1. If freezing, place in a plastic freezer bag, and then stick in the freezer. Store for up to one month.
  2. To thaw: Remove from plastic bag, wrap burrito in a paper towel, and then microwave for 1.5–2 minutes or until warm.
Something to Chew http://somethingtochew.com/

Fresh Veggie Noodles

I did it! I jumped on the zucchini noodle bandwagon and bought a spiralizer.  I thought, let’s see if I’ve really been missing out. Well, I have been missing out.  What a fun tool and my kids love to watch me make noodles too. So I’ve learned there is a lot you can do with a spiralizer and so much more nutritional benefit from using one too. 

Fresh veggie noodles

 

How did I get started?

I purchased a spiralizer that attaches to my Kitchen Aid Mixer, this spiralizer includes interchangeable blades to create skinny angel hair noodles, flat ribbon noodles or medium to thick spiral noodles. Now, I haven’t used all the blades yet, but I’m working on it.  But do you need all the different blades? Most certainly not, a hand-held spiralizer (looks like a pencil sharpener) works just as well with usually 1-2 different blades. Plus with a hand held, cleanup is quicker and is portable and less expensive.

I started with zucchini and used these ‘zoodles’ to make spaghetti and am slowly working my way through different vegetables AND fruits. Let me share some different vegetables and fruits you can use and what can you do with them.

Veggies

Zucchini: spiralize zucchini to your choice and sauté in olive oil and seasonings for 3-4 minutes, then put in strainer to strain moisture. Serve with favorite pasta sauce

White or Sweet Potato: spiralize the potatoes to your choice and make chips or fries that are baked in the oven at 425 degrees for 10-15 minutes.

Carrot: spiralize the carrot to your choice and roast at 425 degrees for 5-10 minutes, sauté in a little olive oil for 5-10minutes or boil for 2-3 minutes. Then serve as chips/fries, pasta mixed with favorite sauce, or in a salad.

Fruits

Apple: spiralize the apple to your choice and sauté for about 5 minutes, roast in oven at 400 degrees for about 10 minutes or serve raw in a wrap.

Pear: spiralize the pear to your choice and roast at 400 degrees for 10-15 minutes or serve raw in a salad or as is for a snack.

These fantastic fruits and vegetables that you are spiralizing are naturally lower in calories, carbohydrates, fat and sodium and higher in fiber.  You don’t even realize you are eating vegetables when mixed with a delicious tomato basil sauce. Thus, you just got your servings of vegetables in while consuming ¼ of the calories with as much, if not more volume. Plus, if you’re gluten free this is a great way to still eat ‘pasta’ without the wheat.  

I didn’t even scratch the surface as to what you can noodle with. I urge you to go and have fun experimenting with both raw and cooked noodles.  Just remember, there is a learning curve anytime you try something new, but before you know it you will be noodling and zoodling away!!

5 Shortcuts to Mealtime

You’ve done your meal planning but the day has still fallen apart, now what are you going to do for dinner? 

You’ve done your meal planning but the day has still fallen apart, now what are you going to do for dinner?

 

Here are 5 Shortcuts to get a meal on the table in no time…

  1. Have fruits and vegetables already prepped and ready to go. Have these fruits/vegetables washed, cut and in individual containers. Put a dry paper towel on top before you put the lid on to help soak up the moisture. Do this on a day that works best for you. For some it may be the weekend and for others it may be a weekday/weeknight.
  1. I have priced cauliflower this time of year and buying the already cut up cauliflower is about break even with a head of cauliflower. My family loves cauliflower and there is so much you can do with it: Fresh, steamed, roasted and mashed. When you have it already cut up you can do any of the above in a short amount of time.  Don’t be afraid to look around in your fresh produce section to find easy time savers to keep on hand.
  1. Keep staples on hand:
  • Buy meats in bulk and freeze in family portion sizes
  • White/sweet potato
  • String cheese
  • Applesauce
  • Frozen vegetables
  • Freeze bread
  • Yogurt
  • Tortillas
  • Cottage cheese
  • Peanut butter
  • Canned fruits & vegetables
  • Low Sodium canned soup
  • Italian dressing (liquid or dry)
  • Canned Beans
  • Whole Wheat Pasta (any kind)
  • 5-10 minute rice
  • Oats
  • Chicken broth (98% fat free)
  • Cream of … (98% fat free)
  • Canned fish/chicken
  • Frozen chicken
  • Eggs
  • Vegetable/Tomato Juice
  1. Keep frozen steamer bags of vegetables in the freezer. I love that they don’t go bad, you can take it out of the freezer and within 5-7 minutes in the microwave you have steamed vegetables. Honestly, this can be quicker than going through the drive through.
  1. Ziploc Zip’n Steam Bags: these are fabulous. You can cook vegetables and protein in them.  You can actually make a whole meal in minutes in them.  I always keep baby carrots on hand, so in a pinch I throw some of the baby carrots in the bag, look at the cooking directions and usually in a few minutes you have a side.  But you can also cook fish/chicken in these fresh or frozen.  FABULOUS!!  Get them in the baggie aisle.

Simple Meals

These are quick and simple meals, with no special ingredients and would primarily be using staple ingredients that you already have on hand. I recommend keeping 5-10 recipes in your ‘back pocket’ for when you need a meal on the table in just a short amount of time.

  1. Thawed chicken with either Italian dressing or BBQ sauce on top and bake
  2. Soups – chicken noodle soup, you can make any canned soup better with your own ingredients added to it
  3. Breakfast for dinner: whole wheat pancakes/waffles, omelets with vegetables,
  4. Salad with all the toppings
  5. Roasted chicken from the store
  6. Quesadilla/tacos/spaghetti
  7. Cubed chicken/canned chicken with cream of chicken soup and frozen veggies, mix together. Top with stove top and bake ~30 min.
  8. 7 can soup (add 7 cans of whatever you want to make a soup), simmer on stove till warm.
  9. I’m a realist mom here – chicken nuggets, fish sticks – ITS WHAT YOU PAIR IT WITH
  10. Always remember the #plategoals to make your meals balanced. Even in a pinch, you can make it happen!

plategoals

 

Megan Klemm