Quick Fall Performance Plates
One Pot Veggie Chili Mac
Ingredients
1 Tbsp olive oil
1 yellow onion
2 cloves garlic
2 Tbsp flour $0.02
2 Tbsp chili powder
1 15oz. can kidney beans
1 15oz. can black beans
1 15oz. can pinto beans
1 cup frozen corn kernels
2 cups vegetable broth
2 cups uncooked macaroni noodles
1 cup shredded sharp cheddar
Instructions
Dice the onion and mince the garlic. Sauté the onion and garlic with olive oil in the bottom of a large pot (5 qt) over medium heat for 2-3 minutes, or until the onions are soft and transparent.
Add the flour and chili powder to the sautéed onions and garlic. Continue to stir and sauté for about two minutes, or just until the flour and chili powder begin to coat the bottom of the pot.
Drain and rinse the kidney beans, black beans, and pinto beans. Add the diced tomatoes, tomato sauce, all three beans, corn, and vegetable broth to the pot. Stir to combine and to dissolve any flour and chili powder off the bottom of the pot.
Add the uncooked macaroni noodles and stir to combine. Place a lid on the pot, turn the heat up to medium high, and let the pot come up to a boil. Stir every other minute or so to loosen the noodles from the bottom of the pot as it heats up.
When the pot reaches a boil, turn the heat down to low, or just above low, so it continues to gently simmer. Let the pot gently simmer for 12-15 minutes, or until the pasta is tender and the liquid is thick and saucy. Stir frequently as it simmers to make sure the pasta does not stick to the bottom of the pot.
Once the pasta is tender, add the shredded cheddar and stir it in until melted. Serve hot.
One Sheet Fall Squash
& Chicken
Ingredients
For the sheet pan:
3 cups cut up fall squash of choice ( acorn, delicata, butternut)
2 tablespoons olive oil divided
2 tablespoons thinly sliced shallots
¼ teaspoon dried thyme
¼ teaspoon ground pepper
⅛ teaspoon salt
8 ounces boneless skinless chicken breast
4 whole garlic cloves peeled
salt and pepper to taste
optional: cooked brown rice
For the sauce:
2 tablespoons tahini
1 teaspoon dijon mustard
2 tablespoon minced shallot
¼ teaspoon ground pepper
3 tablespoons maple syrup
Instructions
Heat the oven. Preheat oven to 400°F. In a large bowl mix the squash, 1 tablespoon olive oil, shallots, thyme, pepper and salt. Toss to coat.
Roast the squash. Cover ⅓ of the baking tray with parchment paper. Add the squash to the side of the tray not covered with parchment. Roast for 10 minutes.
Season the chicken. Brush both sides of the chicken breast with olive oil and sprinkle them with salt and pepper.
Cook the chicken. After 10 minutes remove the baking tray from the oven. Add the bread cubes and garlic cloves to the squash. Place the chicken on the side of the tray covered with parchment paper. Return pan to the oven and bake for an additional 25 minutes.
Make the sauce.. While the squash and chicken are cooking, make the sauce by combining ingredients.
Chop the chicken. When the chicken and squash are done cooking, remove the tray from the oven. Slice or shred the chicken into bite-sized pieces. Remove the garlic cloves from the pan and set aside.
Serve. Divide the squash and bread cubes between two salad-size bowls. Add half of the chicken to each bowl. Squeeze one roasted garlic clove into each bowl. Add the sauce and season with thyme, and toss to combine. Serve immediately.For more performance benefits top over rice of choice.
One Pan Pork
& Apples
Ingredients
2 pounds pork tenderloin
salt and pepper to taste
3 tablespoons oil
½ cup honey or brown sugar
3 tablespoons Dijon mustard
1 tablespoon minced garlic
2 tablespoons apple juice
2 medium apples, sliced into wedges
cooked grain: rice, couscous, etc
Instructions
Season pork with salt and pepper on all sides. Drizzle oil into a large skillet and bring to medium heat on the stove.
Stir together brown sugar or honey, dijon mustard, garlic, and apple juice. Rub mixture all over pork using your fingertips.
Cook pork in preheated and oiled pan, turning every 2-3 minutes to ensure even cooking. After about 10 minutes, add apples and cook until tender and pork is white through the middle (there shouldn't be any pink left).
Serve immediately and garnish with fresh parsley or thyme over cooked grain