One-Pan Lemon Chicken and Brussels Sprouts

 

IMG_2781
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:

IMG_2777

  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.

Wide Zucchini Noodles and Pappardelle with Meat Sauce

IMG_3573
The pappardelle at the bottom tastes great with a forkful of zucchini noodles and meat sauce with lentils!

Alex and I spent a week apart in different parts of California, and with an anticipated 10 days apart coming up,  we only wanted to spend dinners together this weekend!  This is a glimpse of “Taylor in Your Kitchen” at the Taylor home!  We got creative with more veggie noodles, and I switched up our usual turkey meat sauce recipe by adding steamed lentils, at the recommendation of one of the patients at the physical therapy clinic where I work – an anonymous “thank you!”

This recipe is fantastic for a quick weeknight meal.  The sauce is easy to make once you get used to cooking with multiple pans simultaneously.  To ease your transition to that stage of kitchen comfort, I recommend prepping all of the sauce ingredients before you start cooking.  When the sauce is simmering, you can multitask more easily with the pasta and zucchini noodles.  Pappardelle noodles cook in about four minutes, and while the water is boiling, you can make progress on the zucchini prep.  Otherwise, prep all ingredients first until you get a hang of this recipe.  This dish makes a satisfying vegetarian meal if you omit the turkey; the lentils lend staying power to the sauce.

Recipe

Wide Zucchini Noodles and Pappardelle and Meat Sauce – serves 4

For this recipe, I like to use a peeler for the zucchini instead of the spiralizer, to match the width of the pappardelle pasta.  Zucchini noodles take about 5 – 7 minutes to cook down.  Check out the gallery to see what the zucchini will look like as it cooks.  You can also prep zucchini noodles quickly by microwaving a single serving for just 2 minutes – that’s perfect for leftover sauce.

You will need:

  1. 1 yellow onion
  2. 1 orange pepper
  3. 1 lb ground turkey meat
  4. 1 package steamed lentils – about 10 ounces
  5. 24 ounces of pasta sauce, your choice on flavor!
  6. 1 t garlic powder
  7. 1 t black pepper
  8. 1/2 t hot red pepper flakes
  9. 1 package of pappardelle pasta – about four 2 ounce servings
  10. 1/2 T salt
  11. 4 or 5 zucchini
  12. 1/2 T olive oil

Optional: parmesan cheese to serve

Steps:

  1. Peel the outside layer of zucchinis and discard.  Keep peeling until you reach the zucchini seeds, and discard the center portion.  Retain all zucchini strips – those will be your noodles.
  2. Chop onion and yellow pepper(mini or bite-sized pieces).  Heat a medium pan over medium-low heat, and spray with cooking spray.  Add chopped onion and pepper pieces and stir occasionally while veggies cook.  Your onions should start to become translucent.
  3. Meanwhile, heat a medium pot over medium heat for the turkey and sauce.
  4. Spray with cooking spray and brown turkey meat.  Crush up the turkey meat and season with garlic, pepper and hot red pepper flakes.
  5. While turkey is browning, start heating a pot of water for pasta.  Add just a dash of salt to the water as you bring it to a boil.
  6. Add your veggies to the turkey meat when the meat has cooked through completely.  Stir to combine.  Add pre-cooked lentils last.
  7. Pour your pasta sauce over the meat, veggies and lentils.  Stir and simmer for about 10-15 minutes over low heat until your pasta and noodles are ready.
  8. Add pappardelle to boiling water, and reduce heat to medium-high.  Stir occasionally to prevent sticking, and check tenderness after just four minutes.  Drain as usual and stir in olive oil immediately.
  9. Heat a medium pan over medium heat and spray with cooking spray.  Add your pile of zucchini noodles, and cover with a lid.  Stir occasionally until zucchini reaches desired tenderness.
  10. Plate pappardelle pasta with an equal amount of zucchini noodles.  Top with pasta sauce and parmesan cheese or more hot red pepper flakes.