April 2019 Nutrition Tip & Recipe of the Month

Spice up your life! Is your baked chicken getting old and/or are your vegetables bland?  Spices are a great way to add flavor to food without adding any extra calories. There are so many different combinations of spices that can be used. There are a lot of health benefits to herbs and spices as well.  Try tossing sweet potatoes in cinnamon, adding cayenne, nutmeg, sage or thyme to chicken or chives, dill or parsley to carrots.

Recipe of the Month

Sheet Pan Italian Chicken and Veggie Dinner

Ingredients:

For the Seasoning:

1 teaspoon kosher salt

1/2 teaspoon onion powder

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon thyme

1/2 teaspoon sugar (omit for Paleo and Whole 30)

1/8 teaspoon black pepper

1 clove crushed garlic

3 tablespoons olive oil

2 tablespoons red wine vinegar

 

For the sheetpan:

Cooking spray

8 (4 oz each) boneless skinless chicken thighs, trimmed of fat

1/2 tsp kosher salt

12 ounces zucchini, diced into 1-inch pieces

3 carrots, peeled and diced into 1-inch pieces

1 red bell pepper, cut into 1-inch pieces

1 yellow bell pepper, cut into 1-inch pieces

1 red onion, cut into 1-inch pieces

chopped parsley for garnish

Directions:

  1. Preheat oven to 450F degrees. Spray 2 large nonstick sheetpans with oil or use parchment or foil for easy cleanup.  Arrange the center rack and lower third.
  2. Combine the Italian seasoning ingredients in a large bowl. Season chicken with 1/2 teaspoon salt, then add the chicken, zucchini, carrots, bell peppers and red onion to the bowl and toss well to coat. Marinate 30 minutes or as long as overnight.
  3. Arrange everything onto the prepared baking sheets spread out into a single layer. The vegetables and chicken should not touch. Bake about 20 minutes, turn chicken and vegetables and bake an additional 10 minutes, until roasted and tender. Top with fresh parsley and serve.

 

Source: https://www.skinnytaste.com/sheetpan-italian-chicken-and-veggie-dinner/

 

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