Wednesday, December 19, 2012

Weekday Meal

When I look at recipes on blogs or otherwise, I usually think "wow that sounds delicious, but what should I make with it?" I had an impromptu dinner party last night, and thought I would share a protein, vegetable, and side dish for a complete meal. It's very easy to make and cooks in under 1 hour. The best part about this meal is that everything cooks at the same oven temperature! I suggest putting the potatoes first, put in the chicken 15 minutes later, and put the asparagus in 20 minutes after that. That way, everything will be done at the same time!

Chicken, Asparagus, and Roasted Potatoes
Photo Credit: Caitlin Brewer

Chicken Ingredients:
5 chicken breasts (or 1 per person)
5 cloves of garlic, finely diced
5 Tbl of brown sugar
2 Tbl soy sauce
1 Tbl olive oil

Chicken Directions:
Heat oil over medium low and cook your garlic until it starts to turn golden brown. Remove from heat and add your brown sugar. Whisk well, and add the soy sauce. Place the chicken in a deep, greased casserole dish, and pour the sauce on top. Bake at 400º for 35 minutes.

Nutrition Facts:
Calories: 227 per chicken
Total Fat: 5.9g
Cholesterol: 73.1mg
Sodium: 308mg
Carbohydrates: 15.1g
Sugars: 13.5g
Protein: 27.3g

Asparagus Ingredients:
1 bunch of asparagus, bottoms snapped off
2 Tbl olive oil
1 tsp salt
1 tsp black pepper
1/2 cup shredded parmesan cheese (or an Italian blend)
1/4 cup pecorino romano cheese

Asparagus Directions:
Place asparagus in a large plastic bag (like Ziploc) and add the oil, salt, and pepper. Shake the bag to mix well and then spread the asparagus on a large, flat, baking sheet and bake at 400º for 10 minutes. Take the asparagus out and sprinkle on the two cheeses. Bake for an additional 2 minutes at the same temperature, or until all the cheese has melted.

Nutrition Facts:
Calories: 79 per 8 spears
Total Fat: 5.7g
Cholesterol: 8.1mg
Sodium: 591.8mg
Carbohydrates: 3.5g
Fiber: 1.6g
Sugars: 1.1g
Protein: 5.8g

Potato Ingredients (serves 6):
1-1 1/2lbs of red bliss potatoes, quartered
2 Tbl olive oil
2 Tbl rosemary, chopped
2 tsp salt
2 tsp garlic powder
1 tsp black pepper

Potato Directions:
Toss the potatoes on a large baking tray with all of the other ingredients. Bake at 400º for 45 minutes. 

Nutrition Facts:
Calories: 120 per 1/2 cup
Total Fat: 4.8g
Sodium: 788.1mg
Carbohydrates: 17.5g
Fiber: 1.7g
Sugars: 1.2g
Protein: 2.1g

Enjoy :)