Balsamic Chicken and Asparagus Sheet Pan Meal

Nutrition Facts

Serving Size: 1

Calories: 187 • Total Fat: 4g • Total Carbohydrate: 10g (Fiber: 3g • Sugars: 4g) • Protein: 25g

Nutritional Highlights

Low Calorie •  High Protein • Low Fat • No Added Sugar • Gluten Free

It’s officially back-to-school season and although my husband and I have no kids of our own yet, we both work full-time and make a point to have home cooked dinners together whenever we can.  Although I love cooking more than most other hobbies, it’s usually the last thing I want to do after a ten or eleven hour work day. And, since we have a rule in our house that whoever cooks doesn’t have to clean, that usually means Alex is left to do the dishes. Being the thoughtful 🙂 wife that I am, I wanted to come up with a meal that was equal parts tasty and mess-free. The thing I love about this recipe is it’s versatility. I’ve made this so many times with all different vegetables and seasonings (sweet potatoes + bbq sauce, green beans + broccoli + lemon juice/zest, peppers + tomatoes + taco seasoning) and it’s been such a time saver! What are your favorite time-saver meals?


Balsamic Chicken and Asparagus Sheet Pan Meal

Servings: 4

INGREDIENTS
  • 4 boneless, skinless chicken breasts (about 4 oz each)
  • 1 pound fresh asparagus, ends trimmed
  • 2 cups cherry tomatoes
  • 1/3 cup balsamic vinegar
  • 2 tbsp fresh basil, chopped
  • salt and pepper
  • cooking spray
METHOD
  1. Preheat oven to 350ºF. Spray a sheet pan with cooking spray
  2. Season chicken with salt and pepper and marinade with half of the balsamic vinegar.
  3. Place chicken on the prepared sheet pan and bake in the oven.
  4. When the chicken is halfway cooked (about 10-12 minutes depending on the thickness),  remove the pan from the oven and place the asparagus and cherry tomatoes next to it.
  5. Bake until the asparagus is tender and the chicken is cooked through.
  6. Remove from the oven and drizzle entire pan with the remaining balsamic vinegar. Top with fresh basil and freshly ground black pepper if desired.

For more healthy sheet pan meal ideas visit:

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Southwestern Egg Tostada

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Nutrition Facts

Serving Size: 1

Calories: 202 • Total Fat: 8g • Total Carbohydrate: 19g (Fiber: 5g • Sugars: 3g) • Protein: 12g • Vitamin D (10%) • Folate (11%) • Iron (11%) • Riboflavin (13%)

Nutritional Highlights

Low Calorie • High Protein • High “Good” Fats • Low Sugar • Gluten-Free • Dairy-Free

This recipe is a great balance of fat and carbohydrates. Add a small side of lean protein such as egg whites or turkey for a balanced meal.

Dysphagia Level 1 – Pureednot appropriate

Dysphagia Level 2 – Ground/Mech Soft – serve as a soft taco either with a flour or corn tortilla or omit tortilla entirely and serve on a plate. Scramble egg instead of frying and omit salsa.

Dysphagia Level 3 – Soft – serve as a soft taco either with a flour or corn tortilla or omit tortilla entirely and serve on a plate.


SouthWestern Egg Tostada

Servings: 1

INGREDIENTS
  • 1 six-inch corn tortilla
  • 3 tbsp canned black beans, low sodium
  • 2 tbsp avocado
  • 2 tbsp chunky salsa with liquid mostly drained
  • ½ tsp ground black pepper
  • ½ tsp hot sauce (optional)
  • 1 egg
  • Cilantro, chopped (for garnish)
  • Cooking spray
METHO
  1. Preheat oven to 375°F.
  2. Bake tortilla in oven for 5-8 minutes or until crispy.
  3. Mash black beans and avocado together in a small bowl and set aside.
  4. Coat a non-stick skillet with cooking spray and heat over med-high heat. Add egg and fry until yolk is set.
  5. Remove tortilla from oven. Top with black bean and avocado mash, then salsa, then fried egg.
  6. Garnish with black pepper, cilantro, and hot sauce, if desired.

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Tomato Basil Sausage Frittata

Nutrition Facts

Serving Size: 1

Calories: 152 • Total Fat: 6g • Total Carbohydrate: 5g (Fiber: 1g • Sugars: 2g) • Protein: 20g • Vitamin A (34%) • Folate (12%) • Riboflavin (39%) • Vitamin B6 (30%)

Nutritional Highlights

High Protein • Rich in “Good” Fats • Low Calorie • Low Sugar • Gluten-Free • Dairy-Free • Paleo


Tomato Basil Sausage Frittata

Servings: 6

INGREDIENTS
  • 8 ounces lean ground turkey breast, all white meat (99% fat free)
  • 1 tsp dried fennel seed (optional)
  • 1 tsp dried sage (optional)
  • 1/4 white onion, diced
  • 2 garlic cloves, diced
  • 2 cups fresh spinach, chopped
  • 1/2 cup fresh basil leaves, chopped
  • 1 cup cherry tomatoes, diced
  • 2 tbsp sun-dried tomato pieces, dried (not packed in oil)
  • 6 eggs
  • 6 egg whites
  • 1/4 cup unsweetened almond milk
  • 1-2  tbsp Italian seasoning (or combination of dried oregano, thyme, parsley, onion)
  • 1-2 tsp salt (omit if seasoning has salt in it)
  • 1 tbsp nutritional yeast (optional)
  • Cooking spray
METHOD
  1. Preheat oven to 350ºF.
  2. Cook ground turkey in a skillet until cooked through. Add dried fennel and sage and set aside.
  3. Spray a large casserole dish with cooking spray. Add diced onion, garlic, spinach, basil, tomatoes and sun-dried tomatoes to the dish. Then add the turkey and stir until evenly combined.
  4. In a large bowl, whisk the eggs, egg whites, milk, and seasoning.
  5. Add eggs to casserole dish and stir. Top with nutritional yeast if using.
  6. Bake in preheated oven for 30-35 minutes.
  7. Remove from the oven. If not eating right away, allow to cool and cut into 6 pieces. Store in the refrigerator in a sealed container for up to 5 days