Easy-Peasy "No-Recipe" Recipe!

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Hi everyone, Angela Ferry here again, filling in for Camilla, who's still traveling!

We hope you all had a nice Thanksgiving. If you’re feeling a little tired of cooking but still want something healthy and nourishing, I’ve got you covered!

Today, I’m sharing one of my go-to weeknight meals. It’s quick, easy, and relies on freezer staples you can always keep on hand (thank you, Costco!). This “no-recipe” recipe is simple but packed with flavor: juicy chicken paired with seasoned, roasted vegetables, all baked together on a single cookie sheet.

It’s healthy, customizable, and perfect for days when you’re craving something home-cooked without the fuss.

~ Angela

  


Harlan’s Food For Thought

Macronutrients for Entire Meal: (Assumes one full bag of Costco veggies, five boneless, skinless chicken thighs, 1 oz olive oil, and no additional carbs. Actual macros depend on portion size. If you add rice or quinoa, calculate additional macros from the nutrition label.)

Calories: 3240

Fat: 208g

Protein: 179g

Carbs: 159g

This is a nutrient-dense meal with well-rounded macronutrients and micronutrients. It’s rich in healthy fats and loaded with protein. Plus, about half of the carbohydrate content is fiber from the vegetables, so the net (digestible/usable) carbohydrate amount is significantly lower!

You’ll notice that the Costco veggie mix has a variety of colors. The substances giving veggies their bright colors are called “phytochemicals.” Phytochemicals are powerful antioxidants with a host of health benefits, including:

  • Boosting immune function

  • Supporting cardiovascular health

  • Preventing DNA damage

  • Reducing inflammation

  • Slowing cancer cell growth

Find some veggies you enjoy and eat them!

~ Harlan Wolff, Registered Nurse and Clinical Educator

Sheet Pan Chicken and Veggies

 

Serves: 3

Prep Time: 5 minutes
Cook Time: 40-45 minutes
Total Time: 45-50 minutes


Ingredients:

1/2 bag of Costco frozen veggies (I’m using Tattooed Chef Sheet Pan Vegetables with broccoli, sweet potatoes, Brussels sprouts, zucchini, and spices)

Thawed boneless, skinless chicken breasts or thighs

Olive oil (about 1 oz)

Salt and black pepper


Optional:

Sauce of choice (e.g., soy sauce, hoisin, Camilla’s “put it on everything” sauce, hot honey, sriracha, or balsamic glaze)

1 cup cooked quinoa, rice, or any additional carb (optional)

Instructions:

Preheat the oven to 400°F.

Pour half a bag of frozen veggies onto a cookie sheet. Place chicken breasts or thighs on top.

Drizzle everything with olive oil, sprinkle with salt, and add a grind of black pepper.

Bake for 40-45 minutes. The chicken juices will flavor the veggies.

Remove from the oven, chop the chicken, and spoon the veggies into a bowl. Top with chopped chicken and drizzle with your favorite sauce.

Optional: Serve over cooked quinoa or rice if you want an extra filling meal, or enjoy as-is for a lower-carb option.

Enjoy!

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