Trying to plan family meals while getting back into the swing of school and work can be a daunting task. Live Well Alabama has quick and healthy dinner recipes to get everyone back on track.
The Roasted Broccoli Salad with Almonds followed by the warm Weeknight Chicken and Veggies is sure to please even the toughest of crowds.
Roasted Broccoli Salad with Almonds
Dark green veggies, like spinach and broccoli, are packed with nutrients and low in calories. Not only is it delicious, it can also feed up to 10 people.
3 tablespoons oil, divided
2 tablespoons vinegar
4 teaspoons soy sauce
3 tablespoons orange juice
1 teaspoon garlic powder
1 pound broccoli, fresh or frozen, cut into florets
1 cup edamame
¼ cup sliced almonds
1 cup crunch chow mein noodles
4 cups spinach, chopped
2 green onions, sliced
Preheat the oven to 400°F. Line a baking sheet with foil and spray with cooking spray. Next, it's time to prepare the dressing. Mix 2 tablespoons of oil, vinegar, soy sauce, orange juice and garlic powder. Set aside. For the salad, toss the broccoli and edamame with the remaining oil. Then, spread the broccoli and edamame mixture on to the baking sheet. Roast the broccoli and edamame for 25 minutes, stirring after 10 minutes. With five minutes left, sprinkle sliced almonds over the broccoli and continue to roast. When finished, remove from the oven and cool. Once the broccoli mixture is cooled, mix together the chow mein noodles, spinach and sliced green onions. Stir to combine. Lastly, drizzle the dressing over the mixture and stir until everything is coated. Serve immediately and enjoy the first course!
Weeknight Chicken and Veggies
Now for the entrée. This classic take on chicken, potatoes and vegetables is low mess and low stress. To switch up the routine, try substituting the carrots with bell peppers or sweet potatoes instead of red potatoes. This dish will serve up to four people.
3 tablespoons low-fat mayonnaise
one package ranch dressing mix
two skinless, boneless chicken breasts, halved lengthwise
4 tablespoons olive oil
1 ½ pounds red potatoes, halved or quartered
1 pound baby carrots
½ cup dry bread crumbs
Salt and pepper to taste
Mix together the mayonnaise, ranch dressing and chicken in a gallon-sized plastic bag. Refrigerate the chicken while preparing the other ingredients. Preheat the oven to 400 °F. Spray baking sheet with cooking spray. Next, place the potatoes and carrots along the outer edges of the baking sheet. Make sure to leave room in the middle for the chicken. Sprinkle olive oil and season with salt and pepper. Then, pour breadcrumbs into a shallow bowl. Remove the chicken from the marinade and remove the excess marinade. Coat the chicken in the breadcrumbs and place on a baking sheet with some room in between pieces. Bake 25 to 30 minutes until the chicken is no longer pink in the center and the juices run clear. Once the chicken is cooked, turn on the oven's broiler and broil for an additional three to five minutes.
This salad and hearty entrée will make any family dinner night an instant success. To learn more, step-by-step recipes and instructional videos are available at LiveWellAlabama.com.
Live Well Alabama is a Supplemental Nutrition Assistance Program-Education (SNAP-Ed) initiative developed by the Alabama Cooperative Extension System at Auburn University. This initiative reaches residents across the state with research-based education.