This veggie dish from Cooking Light is the meal that keeps giving. Start with one-pan mustard-glazed chicken and roasted vegetables and transform the leftovers into two easy dishes: Roasted Vegetable Soup and Roasted Vegetable and Spinach Turnovers. Each of these recipes helps you reach your daily vegetable quota, all for under 400 calories. Tip: These meals can be cooked and frozen to enjoy later.
Mustard-Glazed Chicken with Roasted Vegetables
For the vegetable mixture (8 cups or 1.9 L)
6 cups (1.4 L) butternut squash, cubed and peeled
3 medium carrots, peeled and cut into 1/2-inch pieces (about 1 cup or 236 ml)
2 parsnips, peeled and cut into 1/2-inch pieces (about 2 1/2 cups or 591 ml)
2 small red onions, cut into 1-inch wedges
1 medium sweet potato, peeled and cut into 1/2-inch pieces (about 2 cups or 473 ml)
For the chicken
1/4 cup (59 ml) olive oil, divided
1 tablespoon (15 ml) fresh rosemary, minced
3/4 teaspoon (11 ml) kosher salt, divided
3/4 teaspoon (11 ml) pepper, divided
4 (6-ounce or 170 g) skinless, boneless chicken breast halves
1/2 cup (120 ml) unsalted chicken stock
1/4 cup (59 ml) dry white wine
2 tablespoons (30 ml) whole-grain mustard
2 teaspoons (10 ml) honey
2 cups vegetable mixture
Place 2 baking sheets in the oven and preheat oven to 425°F with pans inside.
Combine first 5 ingredients in a large bowl. Add 3 tablespoons (44 ml) oil, rosemary, 1/2 teaspoon (2.5 ml) kosher salt, and 1/2 (2.5 ml) teaspoon pepper; toss. Arrange vegetable mixture on preheated baking sheets. Bake for 30 minutes, stirring after 15 minutes. Cool slightly; reserve 6 cups vegetable mixture.
Heat 1 tablespoon (15 ml) oil in a large skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon (1 ml) salt and 1/4 teaspoon (1 ml) pepper; cook 5 minutes on each side or until done. Remove chicken from pan. Add stock and wine and cook 2 minutes. Stir in mustard and honey. Add chicken, turning to coat. Serve with remaining 2 cups (472 ml) vegetable mixture.
Serves: 4 | Serving Size: 1 chicken breast half and 1/2 cup vegetable mixture
Per serving: Calories: 372; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Cholesterol: 75mg; Sodium: 454mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 8g; Protein: 35g
Roasted Vegetable Soup
4 cups (946 ml) unsalted chicken stock
1/3 cup (78 ml) reduced-fat sour cream
2 teaspoons (10 ml) cider vinegar
1/4 teaspoon (1 ml) kosher salt
1/8 teaspoon (.5 ml) ground red pepper
1/8 teaspoon (.5 ml) ground nutmeg
4 bacon slices, cooked and crumbled
4 teaspoons (20 ml) chopped parsley
4 cups (956 ml) vegetable mixture from Mustard-Glazed Chicken with Roasted Vegetables recipe
Place 4 cups (956 ml) vegetable mixture in the bowl of a food processor. Heat chicken stock in a large saucepan over medium heat. Add stock, 1 cup (236 ml) at a time, processing after each addition until smooth. Add soup to saucepan; simmer 2 minutes. Stir in sour cream, vinegar, salt, ground red pepper and nutmeg. Place 1 1/2 (354 ml) cups soup in each of 4 bowls; top each serving with 1 cooked and crumbled bacon slice and 1 teaspoon (5 ml) chopped parsley.
Serves: 4 | Serving Size: 1/4 recipe
Per serving: Calories: 157; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 516mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 3g; Protein: 9g
Roasted Vegetable and Spinach Turnovers
1 teaspoon (5 ml) olive oil
2 teaspoons (10 ml) minced garlic
1/4 teaspoon (1 ml) crushed red pepper
5 cups (1.2 ml) baby spinach
1 (11-ounce or 311 g) package refrigerated French bread dough
1 ounce (28 g) reduced-fat cream cheese, diced
1-ounce (28 g) shredded part-skim mozzarella cheese
1/4 (1 ml) teaspoon black pepper
2 cups (473 ml) vegetable mixture from Mustard-Glazed Chicken with Roasted Vegetables
Preheat oven to 400°F. Heat olive oil in a large skillet over medium heat; swirl to coat. Add garlic and crushed red pepper; sauté for 30 seconds. Stir in spinach until wilted. Add vegetable mixture from Mustard-Glazed Chicken with Roasted Vegetables recipe. Divide bread dough into 4 portions; rolling each into a 6-by-3-inch (15-by-8 cm) rectangle. Place 1/2 cup (118 ml) vegetable mixture on each rectangle; top each with 1/4 ounce (7 g) diced cream cheese. Fold dough over filling; crimp to seal. Arrange turnovers on a parchment-lined baking sheet coated with cooking spray. Sprinkle with mozzarella cheese and pepper. Bake at 400°F for 20 minutes.
Serves: 4 | Serving Size: 1 turnover
Per serving: Calories: 309; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 9mg; Sodium: 597mg; Carbohydrate: 62g; Dietary Fiber: 1g; Sugar: 4g; Protein: 9g
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