How to Stock Your Kitchen For Easy Healthy Meals… like this One Pan Roasted Chicken and Potatoes
November 3, 2017
By Registered Dietitian, Kay MacInnis
Click here for a printable recipe.
Can’t believe we already are this close to Thanksgiving and beginning to see Christmas decorations going up. My co-workers are telling me each day how many days are left till Christmas. It is the time of the year when I find myself with less time in the kitchen and needing to move on to other things on my to do list. I look for recipes that are healthy but can be done quickly and don’t require much prep or clean up time.
This is a pretty easy recipe that uses many of the ingredients that are in the pantry. This is also one of those recipes that you can add other veggies to the pan and be done…it is great with squash and green beans thrown in about the last 15 minutes.
Sometimes when we run short on time we tend to add those foods that are higher in salt, fat and sugar to our eating habits. Being able to pull a quick, healthier meal together despite an insane schedule can be done with just a little practice.
Try keeping these things in your pantry to pull together a quick, healthy meal:
- Grains: Oats, quinoa, brown rice, farro, variety of whole wheat pastas
- Nuts and Seeds: walnuts, almonds, pumpkin seeds, sunflower seeds, pine nuts, variety of nuts, almond and peanut butter
- Beans and legumes: Dried beans, dried lentils
- Oils, Vinegars and Seasonings: Olive oil, canola oil, grapeseed oil, balsamic vinegar, rice vinegar, dried herbs
- Canned and jarred goods: Low sodium, low fat broths…chicken, vegetable, tomato products, water packed tuna or salmon, low sodium canned beans
- Dried Fruits: Craisins, dried fruits for salads
One Pan Roasted Chicken and Potatoes
FOR THE HONEY MUSTARD SAUCE
- 2 tablespoons extra virgin olive oil, divided
- 1/4 cup dijon mustard
- 2 tablespoons honey
- 2 teaspoons dried thyme
- 2 teaspoons dried parsley, plus more for garnish
- salt and fresh ground pepper, to taste
FOR THE CHICKEN AND POTATOES
- 4 (4-ounces each) boneless, skinless chicken breasts
- 3 to 4 medium russet potatoes, peeled and cut into 1/2-inch rings
- 2 medium red onions, cut into wedges and separated
- 1/4 teaspoon salt
- 1/8 teaspoon fresh ground black pepper
Preheat oven to 450F. Place a rimmed sheet pan in oven. In a small mixing bowl, combine 1 tablespoon olive oil, mustard, honey, thyme, parsley, salt and pepper (to taste); mix until thoroughly combined. Spread the mixture evenly over the chicken; set aside. Toss potatoes and onions in a bowl with the remaining extra virgin olive oil, 1/4 teaspoon salt and 1/8 teaspoon fresh ground pepper. Remove sheet pan from the oven. Spread the potatoes, onions, and chicken in a single layer on the sheet pan. Return sheet pan to the oven and roast, stirring the vegetables once halfway through, and cook for about 30 to 35 minutes, or until chicken is done and the vegetables are tender and beginning to brown. Remove from oven; garnish with parsley and serve.
Nutrition Information: 361 calories, 10 gr fat, 72 mg cholesterol, 38 gr carbohydrate, 28 gr protein, 462 mg sodium
Recipe from Katerina/Diethood
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
“She doesn’t just give you the fish, she teaches you how to cook it.”
– a Kay MacInnis fan and Providence Cooks! regular.