Everything Spice Chicken Schnitzel/Nuggets Sheet Pan Dinner
Spiced chicken does double time as either a schnitzel or nuggets. We made this a complete dinner kit on a sheet pan so you can have dinner on the table with no fuss and no muss.
If you really prefer your schnitzel fried, go ahead and fry in a little olive oil, it adds some more calories and more work, but healthier than most store-bought fried foods.
Note: Feel free to use all or none of the everything seasoning or only put it in half the coating. Make extra, you can freeze these.
Vegetarian: Use portobello mushrooms, cauliflower or broccoli in place of chicken
Prep: 20 minutes
Cook: 40 minutes
Serves 4
- 2 large sweet potatoes, scrubbed but not peeled, cut into 2-inch dice
- 2 tablespoons extra virgin olive oil
- Kosher salt
- Freshly cracked black pepper
- 4 boneless, skinless chicken breasts, butterflied and pounded to an even thickness, or cut into 2- inch nuggets
- 2 egg whites whisked with 2 tablespoons water
- 1 cup “no-salt everything” spice (store-bought or homemade; recipe follows)
- 1 1/2 cup cooked any color quinoa
- 1 pound fresh green beans
- Garnish: fresh chopped parsley, lemon wedges
Preheat oven to 375°F. Line a baking sheet with parchment paper.
Place sweet potatoes on baking sheet and toss with evoo, salt and pepper. Roast potatoes, turning occasionally.
While potatoes are roasting, prepare chicken. Set out 1 bowl with egg white mixture and 1 bowl or plate with a mix of everything seasoning and quinoa. Season chicken breasts with salt and pepper and dredge chicken in egg white mixture and then into everything spice quinoa mix.
When potatoes have cooked for 30 minutes and are lightly browned, push potatoes together at one end of sheet pan and add chicken breasts or nuggets. Toss green beans with evoo and salt and pepper. Add green beans to sheet pan. Roast for 12 to 15 minutes more, flipping chicken once halfway through until chicken is cooked through and beans are hot but still crisp.
Sprinkle chicken with a little salt before serving. Serve with Fresh FamiliesTM homemade ketchup, tahini, mustard, or apricot jam.
Nutrition info for sheet pan dinner: 500 calories, 20 g fat, 2 g saturated fat, 70 mg cholesterol, 710 mg sodium, 46 g carbohydrates, 10 g fiber, 7 g sugars, 36 g protein
Make your own everything spice mix and use it on everything!!!
- ½ cup sesame seeds
- ½ cup poppy seeds
- ½ cup dried onion flakes
- ½ cup dried garlic
- 1 tablespoon caraway seeds (optional)
- 1 tablespoon flax seeds (optional)
Turkey Meatloaf
We gave this lean meatloaf an Israeli twist with a little harissa mixed in, but if you can’t find or don’t like harissa, feel free to keep it simple with tomato paste.
This recipe calls for egg yolks, save your egg whites for schnitzel coating.
Prep: 15 minutes
Cook: 1 hour
Serves 6
- 2 tablespoons extra virgin olive oil
- 2 large Spanish onions, diced
- 6 garlic cloves, minced
- 2 tablespoons tomato paste or harissa
- 2 teaspoons ground cinnamon
- 2 teaspoons ground cumin
- 3 teaspoons kosher salt
- 1 teaspoon freshly cracked black pepper
- ⅓ cup chicken broth
- ½ cup rolled oats
- 3 egg yolks
- 3 pounds ground white meat chicken or turkey
Preheat oven to 350°F. Line a baking sheet with foil.
Caramelize onions in a large saute pan, lightly coated with evoo, over medium high heat until dark brown, very soft and fragrant. Add garlic, harissa, cinnamon, cumin, salt and pepper.. Stir to combine and transfer mixture to a large mixing bowl.
Add chicken broth, oats, egg yolks and ground chicken. Mix thoroughly without pressing too hard or the meatloaf will be tough.
Pile meat onto lined baking sheet and form into a loaf shape.
Roast meatloaf until a thermometer, inserted, registers 150°F. About 40-50 minutes.
Cool slightly before slicing.
Garlicky Green Beans
Prep: 5 minutes
Cook: 25 minutes
Serves: 6
- 1 red onion, sliced thinly
- 1 tablespoon Extra virgin olive oil
- 2 pounds green beans
- 6 garlic cloves, minced
- Kosher salt
- Freshly cracked black pepper
Line a baking sheet with foil. Preheat oven to 400F.
Toss onion with olive oil, salt and pepper and arrange on lined baking sheet. Roast onion, stirring occasionally for 15 minutes until medium brown and soft. Add green beans to pan and stir to combine.
Continue roasting for an additional 10 minutes until beans are wrinkled and lightly browned. Remove from oven and stir garlic into beans and onions. (the heat of the pan and beans will lightly cook the garlic). Season with salt and pepper.
Butternut Squash Puree
Shortcut: Buy frozen pureed butternut squash or frozen cubed squash
Prep:15 minutes
Cook: 30 minutes
Serves: 6
- 2 tablespoon Extra virgin olive oil
- 3 garlic cloves, minced
- Sprig of fresh thyme or ½ teaspoon dried
- 6 cups cubed butternut squash
- 1 cup chicken broth or water
- Kosher salt
- Freshly cracked black pepper
In a medium saucepan, over low heat, lightly coated with olive oil, sweat garlic until soft and translucent, about 5 minutes.
Add thyme, squash and broth. Cover and simmer for about 20-30 minutes, stirring occasionally, until squash is very soft and falling apart.
Mash squash with potato masher or using an immersion blender until creamy. Season to taste with salt and pepper.
Serve squash puree with meatloaf and garlicky green beans.
Nutrition Information for meatloaf:
390 calories, 11 g fat, 3 g saturated fat, 240 mg cholesterol, 1360 mg sodium, 13 g carbohydrates, 3 g fiber, 3 g sugars, 57 g protein
Nutrition information with sides: 570 calories, 19 g fat, 4 g saturated fat, 240 mg cholesterol, 1377 mg sodium, 43 g carbohydrates, 11 g fiber, 9 g sugars, 61 g protein
One Pot Cauliflower Mac and Cheese
This recipe is here to replace that box with the packet of orange powder, whether you keep only for emergencies or serve regularly, it is time to change up your source of orange. This one pot recipe can be whipped up with pantry and freezer staples, using only one pot, no strainer and ready in under 20 minutes. Bonus, you will get loads of vitamin A from this mac.
Prep time: 5 minutes
Cook time: 15 minutes
Serves 4
- 12 ounces whole wheat macaroni or fusilli, shells, penne, etc.
- 4 cups water
- 3 cloves garlic, grated
- 2 tablespoons butter
- 2 teaspoons kosher salt
- Pinch red pepper flakes
- Pinch nutmeg
- 1 head cauliflower, cut into small florets or 4 cups frozen
- 1 cup pumpkin puree
- ½ cup grated Parmesan
- Freshly cracked black pepper, to taste
Place the dried pasta in 3-quart straight-sided skillet or Dutch oven. Add the water, garlic, butter, 2 teaspoons salt, red pepper flakes, nutmeg, and a generous amount of black pepper, and bring to a full rolling boil uncovered over high heat. Using tongs or a wooden spoon, stir and turn the pasta frequently to prevent sticking. Cook until al dente, approximately 9 to 10 minutes. Reduce flame to medium-low.
Add the cauliflower, pumpkin purée and Parmesan, and stir and toss until smooth and creamy and very hot. Taste and adjust salt and pepper if needed. Serve garnished with extra nutmeg.
Nutrition info for mac and cheese: 450 calories, 10 g fat, 6 g saturated fat, 25 mg cholesterol, 1550 mg sodium, 77 g total carbohydrates, 13 g fiber, 6 g sugars, 20 g protein
