Recipe 1: Italian Sheet Pan Chicken and Veggies
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1lb chicken tenders
- 2 tablespoons olive oil
- 1 tablespoons red wine vinegar
- 2 teaspoons Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon dried thyme
- ½ teaspoon black pepper
- 1 bag brussels sprouts
- 1 bag radishes
- 1 package died butternut squash
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Instructions
- Preheat the oven to 350 degrees
- In a large bowl, whisk together olive oil, vinegar, and all seasoning
- Pour half of the marinade in a small bowl or glass and reserve for the vegetables
- Place the chicken in the large bowl with the marinade and mix to coat
- Cut the brussels sprouts and radishes into halves
- Cover a large cookie sheet with foil and spread the veggies evenly across ½ the pan
- Top the vegetables with the reserved marinade and stir to coat evenly
- Roast the vegetables for 10 minutes while the chicken marinates
- Remove the pan from the oven, stir the vegetables and lay the chicken tenders on the empty half of the cookie sheet
- Roast for an additional 20 minutes or until chicken is cooked through to 165 degrees
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This recipe makes 6 servings so you will have plenty of leftovers. Store the chicken and vegetables separately and they will keep refrigerated for 3-4 days or frozen for 6 months. Reheat separately in the oven or in a microwave. Leftover roasted vegetables are perfect for topping salads, enjoying in a wrap, or adding to soups and stews.
Recipe 2: Upside Down Shepherd’s Pie
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1 lb lean ground beef
- 6 small baking potatoes
- 1 tablespoon tomato paste
- 2 tablespoons all-purpose flour
- 1 cup low-sodium beef broth
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried parsley
- 1/2 teaspoon black pepper
- 1/2 bag frozen peas and carrots
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Instructions
- Cook beef in a skillet over medium heat then rinse and drain in a colander
- While beef cooks, pierce potatoes on all sides with a fork then microwave on a paper towel for 15-20 minutes, turning halfway (microwave times will vary depending on the size of the potatoes)
- Return beef to the pan and add the flour and tomato paste
- Stir well until completely incorporated
- Add the remaining ingredients
- Sauce will be thin, so allow to simmer uncovered for 10-15 minutes until desired consistency
- Split open the potatoes, fluff the inside with a fork, and divide sauce evenly over the top
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Even if you don’t need 6 servings, go ahead and prepare all of the sauce. You can store the sauce in the refrigerator for 3-4 days or in the freezer for up to 6 months. Then, just reheat the sauce in a saucepan and cook potatoes as many potatoes as needed in the microwave.
Recipe 3: Veggie Beef Soup
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1lb extra lean ground beef
- 3 cups low sodium beef broth
- 1 can diced tomatoes
- 1 15oz can tomato sauce
- 2 teaspoons onion powder
- 2 teaspoons Italian seasoning
- 1 teaspoon garlic powder
- Salt and black pepper to taste
- 1 bag frozen mixed vegetables
- 1 tablespoon red wine vinegar
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Instructions
- Cook beef in a large pot over medium heat then rinse and drain in a colander
- Return beef to pot then add stock, tomato sauce, and diced tomatoes.
- Add all seasoning and bring to a boil
- Reduce heat, cover, and simmer for about 10 minutes or until potatoes are fork tender
- Add frozen vegetables and vinegar then continue to simmer for 5-10 minutes until heated through
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This soup will keep in a tightly sealed container in the fridge for 3-4 days or in the freezer for up to 6 months. Reheat in a pot or in the microwave, adding a splash of stock or water to reach the desired consistency.
Recipe 4: White Bean Soup
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1/2 white onion, diced
- 1 tablespoon of olive or vegetable oil
- 2 cans white beans, drained and rinsed well
- 1/2 box of low sodium chicken stock (16 ounces)
- 1 bag frozen diced carrots
- 1 box frozen chopped spinach
- 1 tablespoon Italian seasoning
- 1 teaspoon garlic powder
- 1/2 teaspoon black pepper
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Instructions
- Heat 1 tablespoon of oil in a large pot with a lid
- Cook your diced onion in the oil for 5 minutes, stirring often
- Add the stock and white beans
- Add the rest of the ingredients and bring to a boil
- Turn down the heat to low then simmer gently with the lid on for 15-20 minutes
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For a spicy kick, try adding 1 teaspoon crushed red pepper flakes. This soup will keep in a tightly sealed container in the fridge for 3-4 days or in the freezer for up to 6 months. Reheat in a pot or in the microwave, adding a splash of stock or water to reach the desired consistency.
Recipe 5: Baked tilapia and veggies
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 2 tablespoons olive oil
- 4 tilapia fillets
- 1 bag frozen California style vegetables
- 1 tablespoon lemon pepper seasoning
- 1 lemon
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Instructions
- Preheat the oven to 350 degrees
- Line a large sheet pan with foil
- Brush the tilapia with olive oil and season liberally with the lemon pepper then place on ½ of the sheet pan
- Toss the vegetables with the remaining olive oil and season with the lemon pepper then spread evenly on the other half of the sheet pan
- Squeeze the juice of one half of the lemon over top the fish and vegetables
- Roast for 25-30 minutes, stirring the vegetables halfway to prevent sticking
- Serve with the remaining half a lemon, cut into wedges
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This recipe is simple to adapt for 1-4 servings. Just portion out how many fillets you need and freeze the rest in tightly wrapped individual foil packs for up to 4 months. Use as many veggies as you’d like and keep the rest in the freezer to make another time.