One-Pan Lemon Chicken and Brussels Sprouts

 

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One pan chicken and Brussels sprouts, with a side of roasted butternut squash.

A big thank you to Sara Wallace for inspiring this meal!  Sara and I met as freshmen on the Williams College rowing team, and became fast friends during our first Winter Study together.  She has a thirst for adventure and has the energy for any fun, new diversion!  Somehow, we have yet to cook together, but in a recent email she told me she regularly makes one-pan chicken and Brussels sprouts.  I found a recipe online on a lovely gluten-free cooking blog called “So… Let’s Hang Out“, and made minor modifications to the ingredients.  I added butternut squash to my meal because I have been loving the roasted squash flavor lately.  Chili powder adds another layer of flavor to the naturally sweet butternut squash – the combination is so good that I find myself “taste-testing” straight from the baking sheet!  The chili powder/squash concept comes from “The Whole30 Cookbook”, by Melissa Hartwig.

Alex and I shared this one-pan wonder for an easy weeknight meal.  He had his chicken over leftover brown rice, which soaked up the lemon juice and chicken broth.  I am still following Whole30 most days, so I just increased my Brussels sprouts pile for extra carbohydrates.  The great thing about this meal is that you will have 30 minutes of down-time while the chicken and Brussels sprouts finish in the oven, and cleanup is a breeze.  I used pre-cut butternut squash and Brussels sprouts to speed up the process, and thanks to that shortcut, this dinner took about 45 minutes to prepare from start to finish.

Recipe

One-Pan Lemon Chicken and Brussels Sprouts – serves 2 to 4

We experimented with using both chicken breasts and thighs in our first pan.  You can also use skin on, bone-in chicken, but if you have large pieces, use a meat thermometer to make sure chicken is fully cooked.  Cast-iron works especially well for this meal, because it makes your chicken nice and crispy.

You will need:

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  1. 1 large butternut squash, or one container of pre-cut squash (thank you, Whole Foods!)
  2. 1-2 T olive oil
  3. 2 t chili powder
  4. 2 t salt, 1 t pepper
  5. 1 T coconut oil
  6. salt and pepper to taste
  7. 2 pounds of chicken breasts or thighs, or both
  8. 1 pound Brussels sprouts, halved
  9. 1 T olive oil
  10. juice of one lemon
  11. 1/4 C chicken stock

Optional: serve over brown rice.

Steps:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Combine butternut squash pieces with olive oil, chili powder, salt and pepper on a large rimmed baking sheet.
  3. Roast for 30-40 minutes, stirring at least once to make sure pieces are not sticking to the baking sheet.
  4. While butternut squash is roasting, prepare your Brussels sprouts.  Wash and halve sprouts, and combine with olive oil, salt and pepper in a large bowl.  Mix thoroughly to coat, set aside.
  5. Heat your oven to 425 degrees Fahrenheit (the butternut squash can handle the heat for a little while!).
  6. Pat chicken dry with a paper towel, and season with salt and pepper to taste, on both sides.
  7. Heat an oven-safe skillet over medium to medium-high heat, and add coconut oil.
  8. When oil is hot, add chicken to your pan in a single layer, and do not move for 6-8 minutes.  You want the chicken nice and browned on the bottom before flipping.
  9. When the first side has browned, flip chicken and continue cooking.
  10. Next, add Brussels sprouts, lemon juice and chicken stock, stirring to combine.  Scrape the bottom of your pan to loosen any browned bits.
  11. Carefully place your pan in the oven and bake for 30 minutes.  Your butternut squash should be done around the same time, but if it is starting to get too browned, you can remove the sheet pan so the pieces do not burn.  Simply return the pan to the oven when the chicken and sprouts have just a few minutes left to cook.

Sources:

Gina Marie. “One-Pan Crispy Chicken Legs & Brussels Sprouts {Gluten-Free & Paleo}.” So…Let’s Hang Out. N.p., 16 Apr. 2015. Web. 05 Apr. 2017.

Hartwig, Melissa. The Whole30 cookbook: 150 delicious and totally compliant recipes to help you succeed with the Whole30 and beyond. Boston: Houghton Mifflin Harcourt, 2016. Print, page 65.

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Meatless Monday in Fort Collins, CO: “Beyond Burgers” and Veggies

 

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One big pan of pre-cut veggies!

Last month, I had the chance to visit my dear friends Hannah and Robby at their home in Fort Collins, CO. Hannah and Robby are both busy with work and school, and I was impressed by their system for getting fresh, colorful food on the table everyday. Keep these tips in mind for when you need to decrease your cooking time!

On my first night in Fort Collins, Hannah picked me up from the airport and we had dinner ready in just about 20 minutes.  We saved time by using pre-cut butternut squash and Brussels sprouts from the grocery store.  After we steamed the veggies for a few minutes in one large pan, we mixed them with fresh pepper and salt and a drizzle of olive oil.

The following day, Hannah and I spent a few hours at the climbing gym, where she taught me the ropes!  Rock climbing was thrilling and engaging, and I loved using my mind and body in a new way.  We arrived home hungry, and I was grateful that it did not take long to cook our dinner.  For dinner, we used pre-made meatless “Beyond Meat” burger patties  from Whole Foods.  The “Beyond Meat: Beyond Burger” is the best frozen, meatless burger I’ve had so far!  We wanted potatoes on the side, and to save time, we used small fingerling potatoes.  Fingerling potatoes cut your roasting time in half.  We again steamed our veggies for a few minutes before sautéing.

Recipe

Beyond Burgers and Veggies – serves 4

You will need: img_7792

  1. 1 pound fingerling potatoes
  2. salt and pepper to taste
  3. 1-2 T olive oil
  4. 1 head of purple cauliflower, or broccoli or cauliflower
  5. 1 t garlic powder
  6. 4 frozen burger patties (we loved Beyond Meat Beyond Burgers) – thawed
  7. burger buns or wheat bread

Optional: ketchup, parmesan cheese, avocado

Steps:

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Halve any large fingerling potatoes and scatter potatoes on a roasting sheet.  Drizzle olive oil across potatoes and sprinkle with salt and pepper.  Roll around on pan to evenly coat with oil, then roast in the oven for 20-25 minutes.
  3. While potatoes cook, remove the stem from your head of cauliflower and chop into bite sized pieces.  Steam your cauliflower in a large pan over medium heat with just a little water (about 1/2 C) at the bottom of the pan.  Add a lid to your pan to speed up the steaming process.  After about 5 minutes, the cauliflower should feel softer when pierced with a fork.  Add a drizzle of oil and salt, pepper and garlic powder.  Keep stirring cauliflower occasionally – at this point, the pieces should begin to brown and become crisp.
  4. Finally, follow the directions on your meatless burger box and prepare the Beyond Burgers!  Check on your potatoes to make sure they are becoming golden and crispy.
  5. Serve with ketchup, shaved parmesan for the potatoes, and sliced avocado for the burgers.

Salmon Series Part One: Syd’s Birthday Eve Salmon Risotto

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Posing with the final product!

After our last day of racing at the Olympic Trials, my parents took my husband Alex, me and Jess out to eat in St. Armand’s Circle. We picked an Italian restaurant that had caught my eye the previous week when Jess and I were on more stringent meal plans. After several days of racing, I was craving a hearty, warm meal, and savored the salmon risotto that I ordered for lunch. After the meal, we stopped by Kilwin’s for ice cream, at my sister-in-law Becky’s recommendation. I ordered the Heavenly Hash flavor, which I had not come across since college!

This blog entry is the first in a series of six ways to prepare salmon. Salmon is one of the staples in the Taylor kitchen, and Jess’s boyfriend Austin recently requested my top three salmon recipes. There are so many favorites to chose from, so why not six?

For my birthday eve meal, Alex and I cooked our own version of salmon risotto. We loaded up our risotto with as many veggies as possible, and used the Persian spice zarchobeh for extra flavor and color. We broiled two small filets of salmon, and added the cooked salmon after the Arborio rice had absorbed all of our cooking liquid.

Recipe

Syd’s Birthday Eve Salmon Risotto – serves 4 to 6

We used 1/2 stick of butter as recommended in the “Wild mushroom risotto with peas” recipe by Giada de Laurentiis in “Everyday Italian,” but you could get away with using half that amount.  Allow a full hour for cooking this meal; the risotto alone takes at least 30 minutes, and you will want to be patient while all cooking liquids get absorbed.  White wine is traditionally a popular addition to risotto.  If you want to use white wine, pick a dry wine and add just 2/3 of a cup after you add your Arborio rice.

You will need:13100965_10206263031229973_6779215179086965754_n

  1. 1 lb of salmon
  2. ½ T dried basil
  3. ½ T garlic salt
  4. ½ T black pepper
  5. ½ stick of butter
  6. 1 red onion, thinly sliced
  7. 2 cloves garlic, chopped
  8. 1 or 2 red peppers, thinly sliced
  9. 1 C white button mushrooms, finely chopped
  10. 1 ½ C Arborio rice
  11. 32 oz chicken broth
  12. ½ T cayenne pepper
  13. 1 T zarchobeh or turmeric
  14. 1 can artichoke hearts
  15. 1 C frozen peas
  16. 12 cherry tomatoes
  17. 1 handful fresh basil, washed and torn
  18. ¼ C shredded parmesan

 

Steps:

  1. Add half of your dried basil, garlic salt and black pepper to the bottom of an oven-safe ceramic dish. Place salmon filets on top of spices, skin down, and add the remaining basil, garlic salt and pepper to the top of the filets.
  2. Broil salmon for approximately 20 minutes on high.
  3. In a large pan, melt butter over medium heat. Add thinly sliced red onion as soon as butter has melted, and stir for five minutes until the slices begin to soften.
  4. Add chopped garlic and thinly sliced red peppers to your pan, stirring to combine. After a few more minutes, add chopped mushrooms.
  5. When mushrooms begin to darken, add your Arborio rice to the mix.
  6. Start adding chicken broth by the cupful, and stir while broth is absorbed by rice (about 5 minutes per cup of broth).
  7. After you have added three cups of broth, add your cayenne pepper and zarchobeh or turmeric. Add your final cup of broth.
  8. When your broth has mostly been absorbed, add canned artichoke hearts, peas, fresh basil and cherry tomatoes. Stir to combine for about five minutes or until all ingredients have heated through. Finally, add shredded parmesan and stir to combine evenly.

The first risotto recipe I ever followed came from Giada’s cookbook.  Patrick and I made the “wild mushroom risotto with peas” found on page 131 of “Everyday Italian.”  I followed the sequence of Giada’s recipe loosely when I created this dish.

Source: Laurentiis, Giada De. Everyday Italian: 125 Simple and Delicious Recipes. New York: Clarkson Potter, 2005. Print.