roast chicken and veggies

15 Minute Healthy Roasted Chicken and Veggies (One Pan)

Healthy chicken breast pieces and vegetables coated with Italian seasoning, olive oil and baked (roasted) in the oven for 15 minutes.

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 2

Author Layla

Ingredients

• 2 medium chicken breasts chopped
• 1 cup bell pepper chopped (any colors you like)
• 1/2 onion chopped
• 1 zucchini chopped
• 1 cup broccoli florets
• 1/2 cup tomatoes chopped or plum/grape
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon italian seasoning
• 1/4 teaspoon paprika optional

Instructions

1. Preheat oven to 500 degree F.
2. Chop all the veggies into large pieces. In another cutting board chop the chicken into cubes. Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, italian seasoning, and paprika. Toss to combine.
3. Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad.

shrimp fajitas

Sheet Pan Shrimp Fajitas

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 4

Ingredients

• 1 1/2 pounds of shrimp peeled and deveined
• 1 yellow bell pepper sliced thin
• 1 red bell pepper sliced thin
• 1 orange bell pepper sliced thin
• 1 small red onion sliced thin
• 1 1/2 tablespoons of extra virgin olive oil
• 1 teaspoon of kosher salt
• several turns of freshly ground pepper
• 2 teaspoon of chili powder
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of onion powder
• 1/2 teaspoon of ground cumin
• 1/2 teaspoon of smoked paprika
• lime
• fresh cilantro for garnish
• tortillas warmed

Instructions

1. Preheat oven to 450 degrees.
2. In a large bowl, combine onion, bell pepper, shrimp, olive oil, salt and pepper and spices.
3. Toss to combine.
4. Spray baking sheet with non stick cooking spray.
5. Spread shrimp, bell peppers and onions on baking sheet.
6. Cook at 450 degrees for about 8 minutes. Then turn oven to broil and cook for additional 2 minutes or until shrimp is cooked through.
7. Squeeze juice from fresh lime over fajita mixture and top with fresh cilantro.
8. Serve in warm tortillas.

Recipe Notes

If preferred, remove shrimp tails prior to cooking for easier serving.

candied spiced nuts

Category: Side, Snack

Cuisine: Gluten-Free, Vegan

Freezer Friendly 1 month

Does it keep? 2-3 weeks

Ingredients

US Customary - Metric

• 1 cup raw pecans
• 1 cup raw walnuts
• 1 1/2 Tbsp olive oil
• 2 Tbsp sugar
• 1 tsp ground cinnamon
• 1 healthy pinch cayenne pepper
• 1 pinch ground nutmeg
• 1/4 tsp sea salt
• 2 Tbsp maple syrup

Instructions

1. Preheat oven to 350 degrees F (176 C).
2. Add pecans and walnuts to a bare (or parchment-lined) baking sheet (or more baking sheets if increasing batch size) and top with oil, coconut sugar, cinnamon, cayenne, nutmeg, salt, and half of the maple syrup (1 Tbsp as original recipe is written // adjust if altering batch size). Toss to coat.
3. Bake for a total of 12-15 minutes, or until golden brown and fragrant, tossing/stirring once at the halfway point to ensure even cooking. Then remove from oven and immediately drizzle with remaining maple syrup (1 Tbsp as original recipe is written // adjust if altering batch size). I also like to sprinkle on a little more salt, cinnamon, and coconut sugar to coat, but this is optional.
4. Stir to combine/coat and enjoy warm or let dry/cool completely on the pan (they'll crisp up as they dry/cool) before storing in an airtight container at room temperature up to 2-3 weeks (or in the freezer up to 1 month).

Spicy Oven Baked Salmon

Oven Baked Salmon

Prep Time

10 mins

Cook Time

15 mins

Total Time

25 mins

 

Oven Baked Salmon – moist and flaky highly seasoned salmon fillets with a lemony and spicy kick. A perfect easy weeknight meal for busy folks or as a low-carb go-to Lenten meal. Spicy, lemony, and moist – everything you want a salmon dinner to be!

Course: Main

Cuisine: American

Servings: - 5 slices

Calories: 450 kcal

Author: Immaculate Bites

Ingredients

• 2 pounds (907.18 g) Salmon fillets
• 3-4 tablespoons (42.53 - 56.70 g) unsalted butter
• 2-3 teaspoons (5.60 - 8.40 g) minced garlic
• 1 tablespoon (6.90 g) onion powder
• 1 tablespoon (6.80 g) paprika
• 1/2 -1 teaspoon (1.80 g) cayenne pepper (optional)
• 2-3 tablespoon (5.30 - 15.90 g) fresh parsley, basil
• salt and pepper to taste
• 1 tablespoon (15 g) or more lemon juice

Instructions

1. Position a rack in the center of the oven and preheat the oven to 400ºF. Line a baking sheet with foil or baking paper, like I did, spray with cooking spray or lightly oil. Set aside.
2. Using a sharp knife, make about 4-5 slits on salmon. Dab both sides of salmon dry with paper towels, season both sides with salt and pepper.
3. In a small pan set over medium low heat butter,  minced garlic, Paprika, onion powder cayenne pepper and parsley or basil. Stir for about 30 seconds or 1 minute. Let this mixture sit for a little bit about 5 minute. Add lemon juice to mixture.
4. Brush salmon with spice mixture, making sure every inch is covered with spice .
5. Bake until cooked through, about 10-15 minutes, depending on the thickness of your fish and your preference of doneness. When the thickest part of the salmon is easily flaked with a fork, the salmon is perfectly cooked.
   
   
6. 
   Garnish immediately with lemon slices. 

vegetable bake

Ingredients

for 6 servings

• 2 medium zucchinis, washed
• 3 medium potatoes, washed and peeled
• 5 medium carrots, washed and peeled
• 4 medium eggs
• ⅓ cup
  butter, melted
• ⅔ cup
  milk
• ⅛ teaspoon
  nutmeg
• ½ teaspoon
  dried basil
• ½ teaspoon
  dried thyme
• salt, to taste
• pepper, to taste
• 1 cup
  all-purpose flour
• 1 ½ cups
  shredded cheddar cheese

Preparation

1. Preheat the oven to 350ºF (180ºC). Line a 10-inch (25-cm) springform pan with parchment paper.
2. Carefully slice the zucchini, potatoes, and carrots very thinly with a mandoline or a sharp knife. Use spiralizer or julienne peeler!
3. In a large bowl, combine the eggs, melted butter, and milk, and whisk until combined.
4. Add the nutmeg, basil, thyme, salt, pepper, and flour, and whisk well.
5. Add the sliced veggies to the batter and stir well until the slices are well-coated.
6. Add half of the vegetables slices to the prepared pan and flatten with a spoon.
7. Sprinkle the cheese over the vegetables.
8. Top with the rest of the vegetables and cover the pan with aluminum foil.
9. Bake for about 1½ hours, until the vegetables are fully cooked and tender.
10. Let cool for at least 10 minutes, and release the springform, slice, and serve.

turkey burger

per lb of 85% turkey meat

1 egg
1-2 T grated onion
1 T parsley
1 T worcestershire
breadcrumbs equal to onion?

1 t salt
pepper

will be quite juicy
poke holes so burgers do not inflate
cook over medium in skillet
cover sometimes to retain juice and help innards cook

Beef Barley soup

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Beef Barley Soup

Serves Serves 8    

Ingredients

• 2 pounds stew meat (nicely marbled beef chunks)
• salt and pepper
• 2 tablespoons oil
• 10 cups water
• 3 mounded tablespoons good quality beef base*
• 3 stalks celery (about 2 cups), chopped
• 2 onions, chopped
• 5 cloves garlic, minced
• 1 large potato, peeled and shredded, about 2 cups
• 3-4 large carrots, peeled and shredded, about 2 cups
• 1 cup pearl barley*** rinsed

Instructions

1. Generously salt and pepper the beef. In a large stockpot, heat the oil over medium-high heat.
2. When it is very hot, add about 1/3 of the meat. Brown for about 1-2 minutes, then turn to brown the other side. Remove to a plate when it is browned on all sides.
3. Repeat with remaining meat in 2 more batches. (If you add it all at once it will steam the meat instead of browning it--not what you want.)
4. When all the meat is browned, add all the meat back to the pot with 10 cups of water. Add 3 healthy tablespoons beef stock concentrate.
5. Add the chopped celery, onions, and garlic. Bring to a boil, then turn the heat to medium-low. Simmer for about 2 hours with the lid on.
6. When the meat is tender and you can break it apart easily with a wooden spoon, add the shredded potato and carrots. Bring to a boil, then continue to simmer on low for another 30-45 minutes, or until the carrots are tender.
7. Add 1 cup of barley. Bring to a boil, then reduce to low. Cook for another half hour, or until barley is tender and the soup tastes...like home.

Slow cooker instructions:

1. In a large pan, brown the meat according to the instructions. Remove the browned meat to a large crockpot.
2. Add 2 cups of the water to the pan and bring to a boil. Stir up all the browned bits. Add this and the remaining 8 cups of water to the crock pot.
3. Add the beef base, celery, onions, and garlic to the slow cooker and stir.
4. Cook on low for about 6 hours. Add the potatoes and carrots and cook for another hour.
5. Add the barley and simmer for another hour or so, until it is tender.

Recipe Notes

*I suggest Better than Bouillon Beef Base.

The simmer times on this soup are pretty rough. I let mine simmer all morning because I was feeling a lazy-soup-day. The best kind of day for October.

If your meat is not marbled well, you might want to add a bit of worcestershire sauce toward the end, to boost the flavor.

If your soup has boiled down to become more stew-like, simply add more water and beef base.

** I've had some questions about the green garnish I used for these photos. It's basil, but that's just what was growing in my garden when I made this. No garnish is necessary, but I would recommend parsley or chives if you want a fresh kick.

***UPDATE December 2016: I just made this over Christmas for my family in the crock pot using QUICK barley. I used the same amount. I left it in for maybe 15-30 minutes, but check the package instructions. You could do this on stove top too!

Source: This one is from Nana, Kris' mom.

All images and text © The Food Charlatan