LEMONY CHICKEN AND POTATOES
PREP TIME 10 MIN. – COOK TIME 35 MIN. READY IN 45 MIN. – SERVINGS 4
1 lemon 1 lb Yukon Gold potatoes, scrubbed and cut into ½-inch chunks 1 lb sweet potatoes, scrubbed and cut into ½-inch chunks 3 tbsp olive oil, divided
2 tsp garlic powder, divided 4 (about 1½ lbs) small boneless, skinless chicken breasts, patted dry 2 tbsp finely chopped parsley
STEP 1 Preheat oven to 425°F. Line a large rimmed baking sheet with parchment. Grate 2 tsp zest from the lemon (reserving lemon for later). STEP 2 Toss the Yukon Gold and sweet potatoes with 2 tbsp oil and 1 tsp garlic powder. Arrange on baking sheet, spreading around edges. Season with salt. STEP 3 Rub the chicken with lemon zest, remaining 1 tbsp oil, and remaining 1 tsp garlic powder. Place in center of prepared pan and season with salt and pepper. Place in oven and bake 30–35 min., until chicken is cooked and potatoes are tender. STEP 4 To serve, squeeze juice from lemon on chicken and potatoes. Garnish with the parsley.
PER SERVING: 489 CALORIES, 15G FAT, 2G SATURATED FAT, 124MG CHOLESTEROL, 148MG SODIUM, 45G CARBOHYDRATE, 6G FIBER, 6G SUGAR, 43G PROTEIN
INSTANT POT SPAGHETTI SQUASH WITH BACON AND SPINACH
PREP TIME 10 MIN. – COOK TIME 25 MIN. READY IN 35 MIN. – SERVINGS 4
1 (2½ lb) spaghetti squash 1 cup water 2 tbsp olive oil 3 slices bacon, chopped 1 (8 oz) bag spinach
½ tsp garlic powder ¼ tsp crushed red pepper ¼ cup grated Parmesan cheese
STEP 1 Pierce the spaghetti squash about 10 times all over. Add wire rack to the Instant Pot or multi-cooker, then add the water. Place spaghetti squash on rack. Seal and set to high pressure. Cook 15 min. Let quick release. STEP 2 Carefully remove spaghetti squash from Instant Pot. Let cool slightly. Halve lengthwise, removing the seeds. Use a fork to shred strands. STEP 3 Remove water from Instant Pot and wipe dry. Heat the oil and bacon on the sauté function on medium. Cook 4 min., until bacon is almost crisp, stirring often. In batches, stir in the spinach, cooking until wilted. Press cancel to turn off Instant Pot. STEP 4 Return spaghetti squash strands to Instant Pot, along with the garlic powder and crushed red pepper. Season with salt and pepper to taste. Toss together to combine with spinach mixture. Garnish with the Parmesan to serve.
SIMPLE SWAP Swap in turkey bacon for a reduced-fat option.
PER SERVING: 245 CALORIES, 18G FAT, 5G SATURATED FAT, 18MG CHOLESTEROL, 311MG SODIUM, 17G CARBOHYDRATE, 4G FIBER, 6G SUGAR, 7G PROTEIN
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TURKEY MEAT LOAVES SHEET PAN DINNER
PREP TIME 10 MIN. – COOK TIME 25 MIN. READY IN 35 MIN. – SERVINGS 4
Cooking spray 1 (about 1½ lb) bunch broccoli, cut into florets 2 tbsp olive oil 1 small onion ½ tsp garlic powder ¾ cup bread crumbs
¼ cup fat-free milk 1 large egg 5 tbsp ketchup, divided 1 tbsp Worcestershire sauce 1 (20 oz) pkg ground turkey
STEP 1 Preheat oven to 425°F. Line a large rimmed baking sheet with foil and coat with cooking spray. In a medium bowl, toss the broccoli with the oil. Season with salt and pepper. STEP 2 Into a large bowl, grate the onion on large holes of a box grater. Add the garlic powder, bread crumbs, milk, egg, 2 tbsp ketchup, and Worcestershire sauce. Mix until well combined. Add the ground turkey. Season with salt and pepper. Gently mix. STEP 3 Divide meat mixture into 4 equal portions and shape each into a 5-inch- long loaf on one side of baking sheet. Scatter broccoli on other side. Brush top of each meat loaf with remaining 3 tbsp ketchup. STEP 4 Bake 25–30 min., until broccoli is tender and the internal temperature of meat loaf reaches 165°F.
PER SERVING: 498 CALORIES, 31G FAT, 8G SATURATED FAT, 143MG CHOLESTEROL, 395MG SODIUM, 21G CARBOHYDRATE, 3G FIBER, 9G SUGAR, 36G PROTEIN
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