Cook Once, Eat Twice

Sweet and Savory Chicken

By Polly Pitchford, Health Promotion Specialist

Makes 3 servings

 Equipment

Sharp knife

Medium to large skillet

Tongs, wooden spoon (or other spoon for stirring)

Measuring spoons and cups

Cutting board

Recipe Ingredients

3 chicken breasts, skinned and boned

Salt and pepper

2 Tbsp butter or olive oil or combo of the two

1/3 cup flour (white, rice, oat)

4 cloves garlic, minced

1/3 cup honey

1 Tbsp soy sauce

1 ½ Tbsp apple cider vinegar

Chives or scallions for garnish

Recommended Advance Prep for Cookalong:

Minced garlic

Chopped chives or scallions

Instructions:

1.   Lay the flat side of the chicken breast down on cutting board.  With a sharp knife score the breast ½ way through with crosswise cuts (about 5 one way, turn the breast ¼ turn and cut 5 across the other way).

Salt and pepper the breasts on both sides.  Put flour on a dinner plate and dredge the chicken both sides in flour.  Shake off excess flour and set on another plate.

2.   Heat 1½ Tbsp of the butter in a large skillet over high heat.  When butter is bubbling, add chicken to skillet and let it cook for 2-3 minutes, until golden.  Turn over and cook another 2-3 minutes. 

3.   Turn back over and move breasts to edges of pan, reduce heat to medium high and add remaining ½ Tbsp butter and minced garlic to center of pan, stirring constantly for 1 minute.  Add the honey, soy sauce and apple cider vinegar and stir.  Reduce heat to medium-low and simmer until sauce thickens slightly, turning the breasts in the sauce to coat as it simmers. 

Chicken is done when temperature reaches 165 degrees or is firm to the touch.  Remove to serving plate and garnish with chopped chives or scallions.

Oven Roasted Vegetables

By Polly Pitchford, Health Promotion Specialist

Equipment

Large mixing bowl

Spoon or spatula

Sharp knife

Large sheet pan

Recipe Ingredients

1 red onion, chopped into 1” chunks

1 small eggplant (optional), cut into 1” chunks

1 red bell pepper, cut into 1” pieces

1 small zucchini or 2 cups broccoli florets, cut into 1” pieces

Extra virgin olive oil

Salt and pepper

Recommended Advance Prep for Cookalong:

All vegetables cut into 1” pieces

(Or, you can wash vegetables in advance and cut along with me as I show you preferred techniques of cutting each vegetable.)

Instructions:

Preheat oven to 400 degrees. 

Chop all the vegetables and place in a large mixing bowl.  Add olive oil, salt and pepper and toss with a spoon or rubber spatula until thoroughly coated.  Spread veggies onto a large sheet pan in a single layer. Bake for 15 minutes, toss and bake for 5 minutes more.

One more!  You can just watch this one if you’d like.

Mediterranean Flatbread

By Polly Pitchford

Naan whole wheat flatbread

Extra virgin olive oil

Leftover chicken (diced)

Leftover oven roasted vegetables

Pinch of dried oregano

Goat cheese or feta cheese

Olives of choice (optional)

Red pepper flakes (optional)

Brush a little olive oil over surface of naan bread. Spread vegetables and chopped olives (if using) evenly over surface and top with chicken. Crumble cheese on top and sprinkle with oregano and a drizzle of olive oil.

Bake in a 400 degree oven until cheese starts to melt, about 5-6 minutes.  Cut into 2” slices and serve hot.