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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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/

Fruit and Nut Salad with Berry Poppy Seed Dressing

Fruit and Nut Salad

Fruit and Nut Salad

1 bag lettuce mix
½-1 bag of spinach
¼ cup dried cranberries
4-6 strawberries (sliced)
½  red onion (sliced)
1 apple (sliced)
¼ cup nuts (your choice: pecans, walnuts, etc.)

Optional Add-ons:
Croutons
Fresh grated parmesan cheese

Berry Poppy Seed Dressing

½-1  cup fresh berries (your choice: raspberries, strawberries, etc.)
1/8 cup honey
1 Tablespoon of olive oil
1 jar of poppy seed dressing 

Instructions

  • Mix lettuce and spinach in a large bowl.
  • Mix in dried cranberries, sliced strawberries, red onions, apples, and nuts.
  • Puree fresh berries with olive oil and honey.
  • Blend berry puree with 1 jar of poppy seed dressing.
Fruit and Nut Salad with Berry Poppy Seed Dressing
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Ingredients
  1. Fruit and Nut Salad
  2. 1 bag lettuce mix
  3. ½-1 bag of spinach
  4. ¼ cup dried cranberries
  5. 4-6 strawberries (sliced)
  6. ½ red onion (sliced)
  7. 1 apple (sliced)
  8. ¼ cup nuts (your choice: pecans, walnuts, etc.)
  9. Berry Poppy Seed Dressing
  10. ½-1 cup fresh berries (your choice: raspberries, strawberries, etc.)
  11. 1/8 cup honey
  12. 1 Tablespoon of olive oil
  13. 1 jar of poppy seed dressing
Instructions
  1. Mix lettuce and spinach in a large bowl.
  2. Mix in dried cranberries, sliced strawberries, red onions, apples, and nuts.
  3. Puree fresh berries with olive oil and honey.
  4. Blend berry puree with 1 jar of poppy seed dressing.
Optional Add-ons
  1. Croutons
  2. Fresh grated parmesan cheese
Something to Chew http://somethingtochew.com/

3-Ingredient Crock-Pot Shredded Italian Chicken

Hello, my name is Megan Klemm and I’m so glad to be writing this guest blog post, but more so, I’m finally here as a Registered Dietitian and Certified Diabetes Educator for Springfield Clinic! I’m also a very busy mom. So how do I manage to put a decently healthy meal on the table with my hands full and working part-time? My secret is a crock-pot! I love to make all sorts of meals in the crock-pot, and many times you can make a complete meal all in one.

How do I manage to put a decently healthy meal on the table between working and being a mom? A crockpot!

In our house we follow the plate method (¼ plate carbohydrate, ¼ plate protein, and ½ plate non-starchy vegetables) to plan our meals and make sure we get in each food group, especially at dinner time. The recipes I use ones where you can throw everything in the night before or the morning of, set the crock-pot and walk out the door. If the recipe takes too much prep time, you can be assured that I will not use that recipe. Additionally, if the recipe says to cook less than 4 hours, I’m not going to use it either. It would be burnt by the time I got home.

I’ve gone so extreme as to have a crock-pot meal almost every night of an entire month. I did allow 1-2 nights a week for leftovers and if the leftovers can be frozen, I will do that to stretch the meals for another time.

My quick clean up secret is CROCK-POT LINERS!!! They are fabulous; the 2 brands I have used are Reynolds Slow Cooker Liners and Crock-Pot Slow Cooker Liners. Don’t use your crock-pot without one!

Try this 3-ingredient shredded Italian chicken recipe. It’s popular because it’s so easy and scrumptious!

PLATE METHOD
Carbohydrate: buns
Protein: chicken
Non-Starchy Vegetable: broccoli, carrots, broccoli and cauliflower mix, brussel sprouts, asparagus, green beans, or lettuce salad with spinach, romaine, and/or kale.

3-ingredient crock-pot shredded Italian chicken
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Prep Time
1 min
Cook Time
6 hr
Prep Time
1 min
Cook Time
6 hr
Ingredients
  1. 4-6 skinless boneless chicken breasts (to make it easy, I often don’t thaw the chicken beforehand)
  2. 1 packet dry Italian Dressing
  3. 1 jar pepperoncini, juice and all (my family doesn’t like spicy, so I use the whole pepperoncini, so I can take them out after cooking)
  4. Whole wheat buns
Instructions
  1. Line crock-pot with liner. Spray liner with cooking spray.
  2. Place frozen or thawed chicken breasts in crock-pot.
  3. Top with 1 packet dry Italian Dressing and jar of pepperoncini, juice and all.
  4. Cook on LOW approximately 6 hours (I’ll tell you, I’ve let this cook 8-10 hours before, with no problem).
  5. When you get home, take 2 forks and shred the chicken. At this point, I take the pepperoncini’s out, as my family doesn’t like spicy. Use the whole or sliced pepperoncini depending on your preference.
  6. Serve on whole wheat buns.
Something to Chew http://somethingtochew.com/

 Interested in learning more?

Join us for Doctor Is In, a free lecture open to the public  on Wednesday, February 3rd featuring three Springfield Clinic dietitians.

  • Time: 6:30pm
  • Location: Springfield Clinic Main Campus EAST, 2nd Floor ASC waiting area
    1025 S 6th St, Springfield

Register today!

DocIsInAd_Feb2016

Megan Klemm

Cheesy Zucchini Bake

Baby Figge has been so blessed already to be surrounded by so many amazing friends and family members. I was honored to have three baby showers thrown for me and I can’t wait to wrap my little boy in his snuggly blankets and adorable clothes! With all the amazing showers came amazing sweet desserts! While I did enjoy all the treats, my body is telling me it’s on sugar-overload and we need to scale back a bit! This low-sugar side dish was a perfect solution to bring my eating habits back to normal.  

Cheesy Zucchini Bake
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Cook Time
30 min
Total Time
35 min
Cook Time
30 min
Total Time
35 min
Ingredients
  1. • 3-4 small zucchini or yellow summer squash, sliced ½-1 inch thick
  2. • 1-2 Tbsp olive oil
  3. • 1 Tbsp dried basil
  4. • ½ tsp dried thyme
  5. • ¾ tsp garlic powder
  6. • ½ cup shredded Italian cheese
  7. • ½ cup fresh grated Parmesan cheese
  8. • Salt and pepper to taste
Instructions
  1. Preheat oven to 350oF. In an 8x8 pan, combine zucchini, squash, olive oil and spices, and toss to mix.
  2. Add shredded cheeses and gently mix on top of zucchini.
  3. Bake for 25-30 minutes until cheese is nicely melted and has a golden brown coloring on top. Zucchini should be crisp tender. Enjoy with your favorite protein and additional vegetable dish or starch.
Something to Chew http://somethingtochew.com/

Photo source here.

Amanda  Figge