Sheet Pan Spiced Chicken and Vegetables

One pan meals are pretty much my favorite. They’re simple, efficient, and most importantly, easy to clean up! I also love that ample leftovers are often a result. Plus, the options and flavor varieties are endless.

This recipe is loaded with everything you need: healthy fats, good-quality protein, healthy carbs, green veggies, and herbs/spices. Feel free to tweak the spice ratios to your taste and swap out any of the veggies based on preference or what you have on hand.

Meanwhile, I’ll be making this recipe TODAY on KATU Afternoon Live. I’ll be sure to share the replay link once it’s available, but if you want to tune in live, the show is on from 3-4pm PST.

Cheers and enjoy!

Ingredients:

  • 1.5 lb boneless skinless chicken breasts, diced into large chunks
  • 1 yellow onion, diced
  • 2 large carrots, peeled and chopped
  • 1 medium-large sweet potato, peeled and chopped
  • 1 large broccoli crown, chopped into florets
  • 3-4 Tbsp avocado oil
  • 2 Tbsp coconut aminos
  • 1 Tbsp apple cider vinegar
  • 4 cloves garlic, minced
  • 1 Tbsp dried oregano
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • Pinch of cayenne
  • Sea salt and black pepper, to taste

Directions:

  1. Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper.
  2. To a large bowl, add the onion, chicken, sweet potato, carrot, and broccoli. In a separate small bowl, whisk together the avocado oil, coconut aminos, apple cider vinegar, garlic, oregano, smoked paprika, cumin, cayenne, sea salt, and pepper. Pour mixture over chicken and veggies and stir well to coat.
  3. Pour chicken and veggie mixture onto prepared sheet pan and spread out in an even layer.
  4. *Bake in preheated oven for 35-40 minutes or until chicken is cooked through and sweet potatoes are fork tender. *Note if chicken is done before the vegetables (mainly the carrots and sweet potatoes), feel free to remove what’s done from the sheet pan and set aside while veggies finishing cooking.

Yields: ~4 servings

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Turkey Butternut Squash Stew

This stew is the epitome of healthy comfort food. It’s the perfect antidote on a chilly day and full of nutritious ingredients to boot. I’ve made it a couple times already and love that we’re able to get a few night’s worth of meals out of it. It’s been wonderful with the damp, drizzly, and gray weather we’ve been having. It’s definitely going to be on repeat this winter.

On another note, we got our tree over the weekend — on a very rainy, wet day (we ate this stew for dinner that night). We went to a tree farm on Sauvie Island and picked out a little Douglas Fir. When I spotted the tree, I swear it had a beam of light shining down on it. It was so radiant and emitted such a glow. We instantly agreed on it too, even though we had intentions of getting a Grand Fir when we got to the tree farm. Anyway, the tree is perfect and the house smells lovely with its aroma. Lights are on, but we’re waiting to adorn it with ornaments until next week. We’ll be out of town tomorrow through Sunday and know the kitties might be too tempted by the shiny, hanging bulbs while we’re away! We have a friend checking in on them, of course, but they still end up with extra time to themselves. Anyway, if you want to get a glimpse of our little tree thus far and see me hauling it in the wagon, visit my Instagram page HERE.

Cheers and enjoy!

Ingredients:

  • 1-2 Tbsp grass-fed butter or ghee
  • 1 yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 lb ground turkey breast
  • 1 lb ground turkey breakfast sausage (I used New Seasons’s country sage turkey breakfast sausage)
  • 1 medium cabbage, chopped
  • 1 medium butternut squash, peeled, seeded, and chopped
  • 2 large carrots, diced
  • 1/4 – 1/2 cup good-quality chicken, turkey, or vegetable broth
  • 1 tsp poultry seasoning
  • 1/2 tsp dried sage
  • 1 bay leaf
  • Sea salt & black pepper, to taste

Directions:

  1. Melt butter or ghee in a large pot over medium heat. Add the onion and garlic, and sauté a couple minutes, until onion is translucent. Next, add the ground turkey breast and ground turkey sausage. Season to taste with a little sea salt and black pepper. Continue to cook meat for several minutes, until browned, breaking up the pieces with a spatula as needed.
  2. Next, add the cabbage, 1/4 cup of broth, and a bit more sea salt and black pepper. Stir, reduce heat to medium-low, and cover with a lid. Let simmer for 10 minutes.
  3. Add the butternut squash, carrots, poultry seasoning, dried sage, and bay leaf. Stir well. If need be or desired, add up to 1/4 cup more broth. Cover with lid and let cook for another 10 minutes or until squash and carrots are tender.
  4. Taste and adjust seasoning, as desired. Remove bay leaf before serving.

Yields: ~6-7 servings

Citrus Herb Chicken & Veggie Bowl

Mark this as another delicious one-pan meal to add to your list of easy, healthy recipes. It’s a great go-to anytime, but especially on a busy day. One pan, a complete meal, reasonable number of ingredients, and lots of flavor. The citrus herb marinade really works its magic and takes this dish to the next level. You can find the marinade online at Thrive Market (get 25% off your first order HERE) or at Whole Foods.

On a separate note, I am so excited for tomorrow because I’m going to see Jim Gaffigan live here in Portland! I can’t wait to laugh a lot, kick back, and spend quality time with Jesse and our close friends (we’re going with another couple). I won’t go into details, but life has been a bit heavy lately, so this comes at the perfect time. For those who don’t know, Jim Gaffigan is a comedian and one I’ve been wanting to catch live for a long time. My opportunity is finally here! Meanwhile, if you need a good laugh, check out some of his clips on YouTube.

Cheers and enjoy!

Ingredients:

  • 1 Tbsp grass-fed ghee or other fat of choice
  • 1/2 yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 boneless skinless chicken breasts, diced into 1-inch pieces
  • 1 medium sweet potato, peeled and chopped
  • 1 large broccoli crown, chopped
  • Sea salt and black pepper, to taste
  • 1/4 – 1/3 cup The New Primal Citrus Herb marinade (find HERE and get 25% off your first order)

Directions:

  1. Melt ghee in a large pan over medium heat. Add the onion and garlic, and sauté for a couple minutes. Then, add the diced chicken and season to taste with sea salt and black pepper. Continue to cook for about 5-6 more minutes, until chicken is nearly done.
  2. Add the sweet potato and stir. Reduce heat to medium-low and cover for 2-3 minutes. Then, add the broccoli and marinade, and more sea salt and/or black pepper, if desired. Cover again and let cook for 5-6 minutes, stirring occasionally.
  3. Check doneness of broccoli and sweet potato, and if need be, let cook a little longer.

Yields: 2 servings

 

One-Pan Roasted Veggies & Sausage

 

veggies-and-sausageCan’t beat a simple, one-pan meal. It makes for an easy lunch or dinner and involves little fuss, other than chopping the vegetables. But, that’s a very small task to accomplish to create a healthy meal.

Feel free to make this dish your own by using the veggies, sausage and seasonings that you like. It’s easy to customize and leaves lots of room for variety. In terms of the sausage, I used Aidells Artichoke & Garlic Chicken Sausage, but an Italian variety (Applegate makes a good one) would be great too.

On another note, my 32nd birthday is today! Cheers, joy and well wishes to me! And, on yet another note, my husband and I leave for Iceland this Sunday! We will be there for a full week. It’s going to be majestic! The first stop once we arrive (at 6:45 a.m. their time) is the Blue Lagoon to restore, relax and kick the jet lag. We’re getting shuttled straight there from the airport. Expect some beautiful photos to ensue soon!

Ingredients:

  • 2 large carrots, sliced into 1/4″ rounds
  • 2 small-medium white sweet potatoes, peeled and cubed
  • 2 small heads broccoli, chopped into florets (peel and chop stem too)
  • 16 oz package artichoke & garlic or Italian chicken sausage, sliced
  • 2 cloves garlic, minced
  • 2 shallots, sliced
  • 2-3 Tbsp avocado oil or melted coconut oil
  • 1 Tbsp apple cider vinegar
  • Sea salt and black pepper to taste
  • 1/2 tsp granulated onion or onion powder
  • 1 Tbsp dried parsley
  • 1 Tbsp dried oregano
  • 1 tsp dried thyme
  • Pinch of cayenne

Directions:

  1. Preheat oven to 375 degrees F.
  2. On a large baking sheet, mix together the chopped veggies (make sure pieces are uniform for even cooking), minced garlic, sliced shallot and sliced sausage.
  3. In a small dish, mix the melted coconut oil (or avocado oil) with the apple cider vinegar, oregano, thyme, parsley, cayenne, granulated onion (or onion powder), sea salt and black pepper. Pour over vegetable mixture and toss with tongs to coat.
  4. Place pan in preheated oven and bake for 20 minutes. Stir and place back in oven for another 20 minutes or until vegetables are cooked through and tender.

Grandma’s Italian Goulash

Grandma's Italian Goulash

Well, I’m back from my trip as of Monday night. It was awesome, wonderful, fun and relaxing, but it’s hard to believe it’s already over. Now, I’m trying to get back into the swing of things, but am still feeling pretty exhausted from the travel and 3-hour time change. Hopefully, I’ll be good to go by the weekend.

Meanwhile, this is a recipe I made prior to my trip, but never got a chance to share. It came together somewhat unplanned, but after tasting it, I knew I had to share. The flavor reminded me of an Italian goulash recipe that my mom used to make when I was a kid, which was actually my grandma’s recipe. I always loved it growing up and the flavor of this kinda brought me back. Grandma’s recipe included elbow macaroni, ground beef, celery, oregano and tomatoes, so obviously mine is quite a bit different, but still reflects a similar flavor. And the best part…it’s both delicious and easy!

Grandma's Italian Goulash

Ingredients:

  • 1/2 Tbsp grass-fed butter or ghee
  • 1 yellow onion, chopped
  • 3 large cloves garlic, minced
  • 1 fennel bulb, thinly sliced
  • 1 1/4 lb grass-fed ground beef
  • 1/2 large head of green cabbage, chopped
  • 1 14 oz can no salt added fire-roasted tomatoes
  • 2 Tbsp dried oregano, plus more to taste if desired
  • Sea salt and pepper to taste
  • Pinch of red pepper flakes

Directions:

  1. Melt butter or ghee in a large skillet over medium heat. Add the onion, garlic and fennel and sauté a few minutes. Then, add the ground beef and break up with a spatula. Season to taste with sea salt and pepper. Continue to cook until meat is browned, stirring occasionally.
  2. Once meat is done cooking, add the fire-roasted tomatoes, oregano, red pepper flakes; stir. Then, add the cabbage and season to taste with a bit more sea salt and pepper.
  3. Cover and continue to cook over medium-low heat, stirring occasionally.
  4. Once cabbage is softened, taste and adjust seasoning as desired.
  5. Serve with grated raw Parmesan or cheddar (preferably grass-fed), if tolerated and desired.

Yields: 4 servings