I’ve had 99 problems this week, but at least getting a quick healthy dinner on the table wasn’t one of them thanks to this Sheet Pan Ginger-Honey Chicken with Sweet Potatoes, Apple & Fennel. This dish is so simple to prepare, just a couple minutes of chopping, tossing on a cookie sheet and drizzling with a quick sauce to keep everything moist white it to roast for 30 minutes – and only one pan to clean up!
A bed of fresh, seasonal vegetables make a “lift” for the chicken breasts, ensuring they cook up nice and evenly – plus, I butterflied each massive breast to make a more reasonable-sized portion and speed up cooking time. I originally developed this recipe for Litehouse Foods using their Organic Ginger with Honey Dressing which marries all my ingredients with just a touch of sweetness and the brightness of ginger. In case you can’t find this dressing in the refrigerated section of your produce department, I’ve adapted the recipe (and noted how to do the bottled dressing swap).
Fennel is one of the ingredients in this dish, and one I should definitely use more often. The scent of fresh fennel is amazing. It smells like black licorice but the cooked bulb has a very mild taste, you can use it as you would an onion. The crunchy raw bulbs and feathery stems can be used in salads, dips, and such to add an herby, aromatic effect.
In other news, I jumped into my first 5k since the spring and was thrilled to come in 2nd overall female despite the hills, humidity and feeling slightly off my game at the start (in training and sleep). Had the lead until halfway when a girl about half my age made her move and I just could never muster up a surge. But, anyway, it’s all good and gets my head and heart back into the game for the Fall season.
So, what non-cookie recipe have you made on a baking sheet? Have you ever tried fennel? Are you running this fall — 5ks, marathons, or around the neighborhood? Please share in the comments below – XOXO, Jennifer
30min Sheet Pan Ginger-Honey Chicken w/ Sweet Potatoes, Apple, Fennel
A simple yet hearty sheet pan dinner with loads of seasonal vegetables and a touch of honey and ginger. Easy clean-up, great for weeknights!
Cut bulb off fennel stalks and slice bulb, removing core and root. Set aside 2 tablespoons of snipped feathery leaves from stalks to use as garnish.
Drizzle oil on large rimmed baking sheet and fill with cut sweet potato, apple, onion and fennel in single layer (some overlap okay). Sprinkle with salt and pepper.
Add chicken on top of vegetable layer, sprinkle entire pan with five spice.
In small bowl, whisk together "dressing" of olive oil, vinegar, honey and ginger. Drizzle approximately 1 ounce of dressing over top of each chicken piece (alternatively, use 1/2 cup of the store-bought dressing - Organic Ginger with Honey Dressing from Litehouse Foods.
Place in oven on center rack and roast for a total of 30 minutes (up to 40 minutes depending on chicken thickness), drizzling the chicken with juices collected with a baster or large spoon approximately halfway through cooking time.
Oh, we all have those days when the dreaded bloat is out of control. Personally, sometimes my tummy can stick out more than my butt. I’ve reduced my family to tears of hysteria (and fear) on more than one occasion by sticking out my distended middle as far as humanly possible – I look like a skinny 6-month pregnant woman or have an awful basketball sized tumor! Maybe it’s too much salt, not enough water, low fiber intake, that time of the month . . . or all of the above. I think we can all agree that being bloated and retaining water is not only an uncomfortable feeling, but also a self-confidence shaker – even though we all know that by eating healthfully, this gut grief not a lasting situation. Can’t believe I’m doing this, but I’ll share pictures of me taken within a short period of time — before dinner and already bloated (left) and feeling fabulous early one morning (right)! .
Rather than staying swollen up like a balloon, you can stop the suffering and get on the path to that slim and trim you with my Dandelion Greens Detox Smoothie. Packed with all sorts of healthy ingredients that promote healthy digestion and hydration, this green smoothie recipe is also very light, so you don’t have to fret about overdoing the liquid calories.
For under 120 calories, you get a 20-ounce glass of goodness that has no added sugar, progresses you towards your daily fiber needs, and even has a touch of protein from the dandelion (surprise!) It’s also rich in many vitamins and minerals, especially potassium, magnesium, calcium and vitamin K.
Here’s a rundown on the ingredients and how they can tame your tummy troubles.
Cucumber: Not only is this veggie is loaded with water (95% to be exact) which helps improve hydration, it also is a good source of a flavonoid antioxidant called quercetin that help reduce inflammation and puffiness – that’s why we have all long-loved to put slices over our eyes.
Coconut Water: High in potassium and other electrolytes, this watery juice from inside the coconut helps to flush sodium out of the body and restore healthy hydration levels. For convenience, I love to have this Coconut Water Powder on hand.
Banana: Bananas are rich in potassium, a mineral that helps manage fluid levels in our bodies and can assist in shedding salt-related water retention. Also, this dietary fiber in this popular fruit keeps things moving along in your digestive system.
Ginger: This root is a wonder when it comes to health benefits, anti-inflammatory, anti-nausea, migraine relief and more. It also contains an enzyme that optimized the absorption of proteins and Lessing protein-related bloating and gas in the process.
Dandelion Greens: Dandelion greens (as well as the root) are a fantastic detox food that cleanses the liver, flushing toxins and excess water out – perfect if you have lots of water retention. Dandelions have a surprising amount of protein for a “green” and even more calcium than spinach. You can also use the greens (mainly found in the early spring) in salads or sautés or reap benefits from drinking a dandelion tea or taking a dandelion root extract or supplement.