SHEET PAN CHICKEN WITH SQUASH AND BRUSSELS SPROUTS
PREP TIME 20 MIN. – COOK TIME 25 MIN. READY IN 45 MIN. – SERVINGS 4
1 medium butternut squash 12 oz Brussels sprouts, trimmed and cut into halves 4 tbsp olive oil, divided
1 lb boneless, skinless chicken breasts, cut into 1-inch cubes 3 tbsp balsamic vinegar, divided 1 tsp dried thyme 1 tsp garlic powder
Essential tools for roasting
RIMMED SHEET PAN: The rim keeps vegetables from falling off the sides and catches any juices from meats and fish.
OVEN-SAFE SKILLET: Go from stovetop to oven and back: Sear meats before roasting or make a pan sauce with the meat drippings after roasting.
ROASTING PAN: Best for large roasts, hams, and turkeys. An inner rack lifts the meat so it can brown and crisp underneath.
PARCHMENT PAPER: Line pans to keep foods from burning and sticking, then toss for easy cleanup. If roasting at a higher temp or broiling, use foil.
METAL TONGS: Flip and stir foods on a hot pan with ease. Look for tongs with a heat- resistant grip.
SILICONE BRUSH: Brush on a sticky glaze or baste foods with sauce. The silicone bristles are easy to clean.
STEP 1 Preheat oven to 425°F. With a very sharp chef’s knife, trim the top and bottom from the butternut squash, then cut the neck from the bulb. With a vegetable peeler, peel the two pieces. Halve the bulb lengthwise and, with a spoon, scrape out seeds. Cut squash into ¾-inch cubes. STEP 2 In a large bowl, toss the Brussels sprouts with 1 tbsp oil, salt, and pepper. Arrange in single layer on one side of a large rimmed baking sheet. To same bowl, add the squash and another 1 tbsp oil. Season with salt and pepper and toss to coat. Arrange in single layer on other side of same baking sheet. Roast 10 min. STEP 3 To same bowl, add the chicken, remaining 2 tbsp oil, 2 tbsp balsamic vinegar, thyme, and garlic powder. Season with salt and pepper. Toss until well coated. After vegetables have roasted 10 min., add chicken to center of baking sheet in single layer, spacing pieces slightly apart. Drizzle any remaining liquid from bowl over chicken. STEP 4 Roast 15–20 min., until chicken is cooked through and vegetables are tender. To serve, drizzle chicken with remaining 1 tbsp balsamic vinegar.
PER SERVING: 392 CALORIES, 17G FAT, 3G SATURATED FAT, 83MG CHOLESTEROL, 84MG SODIUM, 33G CARBOHYDRATE, 7G FIBER, 8G SUGAR, 31G PROTEIN
ROASTED COD TACOS
PREP TIME 15 MIN. – COOK TIME 25 MIN. READY IN 40 MIN. – SERVINGS 4
1½ lbs cod fillets, thawed if frozen ¼ cup all- purpose flour 2 tsp chili powder ½ tsp ground cumin 2 large eggs
1½ cups seasoned whole wheat bread crumbs Cooking spray 8–10 corn tortillas ½ (16 oz) container Nature’s Promise Organic Fresh Salsa
STEP 1 Preheat oven to 425°F. Line a large baking sheet with parchment. STEP 2 Cut the cod into 2-inch-long, 1-inch-wide pieces. In a large bowl, toss the cod with the flour, chili powder, and cumin until well coated. In a wide shallow dish, whisk the eggs. Place the bread crumbs in a separate dish. STEP 3 Add cod to egg mixture and toss to coat. In 2–3 batches, transfer to the bread crumbs, letting any excess egg drip off and pressing so crumbs adhere. Arrange on lined pan. STEP 4 Coat tops of nuggets with cooking spray. Season with salt. Bake 25–28 min., until crust is crispy and fish is cooked through. Season with salt to taste. Serve on the tortillas with the salsa.
PER SERVING: 511 CALORIES, 10G FAT, 1G SATURATED FAT, 166MG CHOLESTEROL, 1216MG SODIUM, 62G CARBOHYDRATE, 4G FIBER, 3G SUGAR, 43G PROTEIN
MEALS TO SAVE THE DAY
6 SHEET PAN One pan makes dinner
easy from prep to cleanup. Find the article and recipes at
savoryonline.com.
16 JANUARY 2021
SAVORYONLINE.COM
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