Dietitians Dish – April 18, 2022
Save Time and Money – Stock Up and Prep!
With pandemic inflation causing food prices to soar, finding ways to keep the costs down is increasingly important. If you see a great price on something like Split Chicken Breast, STOCK UP! The convenience of boneless, skinless chicken is great, but not always worth the higher cost. With minimal prep and a simple hands-off cooking method you can prepare flavorful chicken that can be used in a variety of other recipes. Stock up on frozen or canned fruits and vegetables (without sugar or sauces).
Choose fresh produce that is in-season.
These cost-conscious items can be used in a variety of meals.
Choose fresh produce that is in-season.
These cost-conscious items can be used in a variety of meals.
How to Roast Split Chicken Breasts:
1. Preheat oven to 350ᵒF. Prepare baking sheet by lining with foil or parchment paper.
2. Place 4 split chicken breasts with bones face down on the tray. Brush with olive oil and sprinkle with salt & pepper.
3. Bake for 55-60 minutes, or until internal temperature reaches 165ᵒF. (Don’t touch thermometer to the bone – it absorbs more heat!)
2. Place 4 split chicken breasts with bones face down on the tray. Brush with olive oil and sprinkle with salt & pepper.
3. Bake for 55-60 minutes, or until internal temperature reaches 165ᵒF. (Don’t touch thermometer to the bone – it absorbs more heat!)
See how simple it is to prepare these stuffed peppers:
Quinoa Fried Rice with Roasted Chicken Stuffed Peppers
- 1/4 cup quinoa, rinsed and drained
- 2 large bell peppers, halved & seeded
- 1 Tbsp. sesame oil
- 3 Tbsps. chopped white onion
- 1 garlic clove, minced
- 1-3/4 cups frozen mixed vegetables (carrots, green beans, corn and peas)
- 1 cup chopped roasted chicken
- 1-1/2 Tbsps. less-sodium soy sauce
- 1/2 tsp. grated fresh ginger
- 4 large eggs
- 1 Tbsp. sriracha chili sauce
- 1 green onion, thinly sliced
Directions:
- Preheat oven to 350°. Prepare quinoa as label directs.
- Place peppers, cut side up, on rimmed baking pan. In large skillet, heat oil over medium-high heat. Add onion; cook 2 minutes, stirring occasionally. Add garlic; cook 30 seconds, stirring occasionally. Add frozen vegetables; cook 5 minutes, stirring occasionally. Remove from heat; stir in chicken, soy sauce, ginger and quinoa.
- Fill peppers with quinoa mixture; bake 20 minutes or until peppers are tender. Crack 1 egg onto each pepper; bake 15 minutes or until egg whites are cooked through and yolks are slightly soft. Drizzle peppers with sriracha; sprinkle with green onion.