I love to cook; just not when I am hungry. This is why I am a big fan of one pot meals. They contain everything you need– plenty of vegetables, some lean protein, whole grains or potatoes, and a little bit of healthy fat. Plus you only have to clean one pot or pan when you are done.
Our most recent FUEL Cooking Workshop featured six delicious one pot meals and sheet pan suppers that all conform to the FUEL plate.
Sheet Pan Greek Lemon Chicken with Green Beans, Potatoes, and Carrots
Slice waxy white or red potatoes into 1/2 inch slices or wedges. On a 9×12 sheet pan, combine potatoes with carrot sticks, green beans, and boneless, skinless chicken thighs. Drizzle with olive or canola oil, salt, and pepper. Spread the mixture evenly over the baking sheet. Top with a few lemon slices. Roast at 450 degrees F for 30 minutes, stirring halfway. The chicken should be cooked through and the vegetables and potatoes should be golden brown. Top with feta cheese, chopped fresh oregano, and additional lemon juice.
Sheet Pan Maple Apple Chicken Sausage with Potatoes and Vegetables.
This was definitely the workshop favorite. Slice waxy white or red potatoes into 1/2 inch slices or wedges. On a 9×12 sheet pan, combine potatoes with sliced chicken sausage (we used Maple Apple Chicken Sausage). Add your favorite vegetables such as chopped broccoli florets, green beans, carrots, or bell peppers. Choose as much color as you can because this dish looks really impressive. Drizzle with olive or canola oil, salt, and pepper; toss to combine well. Spread the mixture evenly over the baking sheet. Roast at 425 degrees F for 30 minutes, stirring halfway. The chicken should be cooked through and the vegetables and potatoes should be golden brown. Top with Parmesan cheese, if desired.
Asian Chicken Salad with Napa Cabbage, Almonds, and Mandarin Oranges.
I love this recipe in the summertime when nappa cabbage is at the farmer’s market. It has a light flavor and a crisp texture that is similar to iceberg lettuce. The entire salad is light and delicious. In a large bowl, combine chopped napa cabbage, matchstick carrots, chopped cucumber, chopped scallion, and chopped cilantro. In a separate bowl, combine ingredients for dressing (canola oil, honey, reduced sodium soy sauce, sesame oil, and Dijon mustard). When ready to serve, toss the salad with the dressing and top with chopped cooked chicken, mandarin oranges, and sliced almonds.
Mango Coconut Quinoa Salad with Edamame
This is delicious over a green salad or just add more carrots and bell peppers to make it a one-pot meal. Combine cooked quinoa with edamame, matchstick carrots, golden raisins, sliced almonds, chopped mango, unsweetened coconut, cilantro, lime juice, and a pinch of salad. Leftovers hold well in the refrigerator for a few days.
Asian Soba Noodle Salad with Edamame
Soba noodles are an Asian style noodle with a hearty texture and earthy flavor. They are made with buckwheat which is a whole grain that oddly is not related to wheat. If you can’t find them, substitute whole wheat spaghetti, brown rice, or quinoa. Cook the soba noodles according to package directions. Combine with edamame, matchstick carrots, thinly sliced bell peppers, chopped cilantro, grated garlic, and minced ginger. In a small bowl, combine canola oil, reduced sodium soy sauce, sesame oil, honey, and rice vinegar. Toss to combine. Serve hot or cold.
Butternut Squash and Black Bean Enchiladas
This is a delicious and colorful plant-based meal. In a large skillet, saute chopped onion, garlic, and jalapeno peppers in oil over medium high heat 3-5 minutes or until softened. Add butternut squash, diced red bell pepper; saute 3-5 minutes until slightly softened. Add a can of fire-roasted tomatoes, canned black beans (rinsed and drained), cumin, chili powder, and salt; simmer for 7-10 minutes. This mixture can be served over brown rice or rolled up into whole wheat tortillas to make enchiladas. Top with a little cheddar cheese, light sour cream, and chopped fresh cilantro. The butternut squash/ black bean mixture can be made ahead and also freezes well.
Greek Pasta Salad with Shrimp, Olives, and Feta- BONUS Recipe!
This dish makes a delicious cold lunch or dinner when the weather warms up. Combine cooked soba noodles or whole wheat spaghetti with cooked shrimp, chopped yellow and red peppers, grape tomatoes, olives, feta, lemon, and chopped fresh parsley.
Our last cooking workshop for the spring term is Friday, April 29 at the Herring Center from 2:30-4 p.m. The theme will feature Simple Salads, Sandwiches, and Snacks.
FUEL Cooking Workshops are free for Furman faculty, staff, and spouses. Email kelly.frazier@furman.edu to register.