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One-dish meals

30 May 2017

By Jo Campos

There are times when we have unexpected guests, or have run out of ideas on what to prepare for the next dinner. For these occasions, we may have to turn to some stress-free recipes that can be prepared ahead of time, or in a hurry. That “grab-what-you-can-find- in- the- fridge-and-pantry” kind of moment excites me as it challenges me to come up with something with the least of preparations.
One-dish meals are always easier as they don’t involve a lot of preparations, and no separate cooking. The idea of just putting all the ingredients in one pan or pot, then shoving everything in the oven is comforting as it gives you more time to do other chores while the dinner is cooked.
In this issue, I am sharing two healthy one-dish recipes. They both involve combining meat and a medley of vegetables and herbs for a complete meal in one go. They may be served with steamed rice, or on their own.

One Pan Honey and Garlic Chicken with Veggies

Tender, juicy chicken breasts baked to perfection with broccoli and potatoes

Ingredients:
3 tbsp olive oil, divided
2 tbsp unsalted butter, melted
2 tbsp honey
2 tbsp brown sugar
1 tbsp Dijon mustard
3 cloves garlic, minced
1/2 teaspoon dried oregano
1/2 tsp dried basil
Kosher salt and freshly ground black pepper, to taste
16 ounces baby red potatoes, halved
4 boneless, skinless chicken breasts
24 ounces broccoli florets
2 tbsp chopped fresh parsley leaves

Procedure:
1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
2. In a small bowl, whisk together 2 tbsp olive oil, butter, honey, brown sugar, Dijon, garlic, oregano and basil; season with salt and pepper, to taste. Set aside.
3. Place potatoes in a single layer onto the prepared baking sheet. Drizzle with remaining 1 tbsp of olive oil and season with salt and pepper to taste. Add chicken in a single layer and brush each chicken breast with honey mixture.
4. Place in the oven and roast until the chicken is completely cooked through, reaching an internal temperature of 165 degrees F, about 25-30 minutes. Stir in broccoli during the last 10 minutes of cooking time. Then broil for 2-3 minutes, or until caramelized and slightly charred.
5. Serve immediately, garnished with parsley, if desired

Parmesan Pork Chops with Beans and Potatoes

A new way to serve pork chops with tomatoes

Ingredients:
1 lb (4-5 chops) bone-in pork chops
16 oz baby red potatoes, cut into 1'’ pieces
16 oz green beans, trimmed
2 tbsp olive oil
1 tsp thyme
5 garlic cloves, minced
1/4 tsp pepper
1/2 tsp salt
2/3 c. grated Parmesan cheese
2 tbsp chopped fresh parsley leaves

Procedure:
1. Preheat oven to 400 degrees. Spray baking sheet with non-stick cooking spray.
2. In a large mixing bowl combine the olive oil, thyme, garlic, pepper, salt and Parmesan cheese.
3. Brush about 1/2 of mixture on top of the pork chops. Place pork chops on baking sheet.
4. Add the potatoes and green beans to the parmesan mixture in the bowl and mix until combined. Place veggies on the baking sheet with pork chops.
5. Bake 20-22 minutes then broil for 3-4 minutes until the cheese is golden and the pork is completely cooked through - reaching an internal temperature of between 145 degrees to 160 degrees F. Let rest 3 minutes.
6. Garnish with parsley and serve immediately.

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