Sunday, August 25, 2013

Healthy comfort food

With school starting up again the time to say goodbye to close friends has arrived. College is wonderful, but right now leaves us all feeling a little lonely. The obvious fix to this problem? COMFORT FOOD!

I raided our fridge for anything that tickled my fancy, as my grandpa would say, and with that was off! My experiment ended up including roasted vegetables and chicken that was topped with cheese, and lots of it, then baked to perfection....or pretty dang close at least;)

Here's what I did to create some healthy comfort food:

Chopped and roasted the veggies

Thinly sliced and caramelized the onions
Grated three different kinds of cheese

Cubed and browned chicken
Assembled veggies, chicken, and cheese in layers
Baked to near perfection:)

YUM:)
Chicken and Vegetable Comfort bake:
Serves 4

- 2 large zucchini

- 1 head cauliflower

- 1 pint cherry tomatoes

- 1 medium yellow onion

- 2 cups sliced mushrooms

- 4 chicken breasts

- 4 oz cheddar cheese

- 4 oz mozzarella cheese

- 2 oz Parmesan cheese

- 1 pint tomato sauce

- olive oil

- 1/8 cup chicken broth

Directions: 

1. Cut zucchini and cauliflower in small chunks and cut cherry tomatoes in half. Place on parchment lined baking sheet, drizzle with olive oil, and bake at 400 for 30-35 minutes stirring half way through. After removing from the oven, reduce heat to 350.

2. While vegetables are roasting, heat 1 tbls. of olive oil in a skillet over medium high heat. Once hot reduce heat to low and add thinly sliced onions. Cook until caramelized, 10-15 minutes. Remove from heat and set aside.

3. In the same skillet as you cooked the onions, add 2 tbls. of olive oil and heat at medium high heat. Once hot, add the cubed chicken breasts and cook until cooked through and browned on all sides. Remove from heat and set aside.

4. In the same pan as you cooked the onions and chicken place 1 tbls. of olive oil and place sliced mushrooms and the chopped bell peppers. Toss in oil and cook for about 1-2 minutes then add a little bit of chicken broth to deglaze the pan, I used about 1/8 cup. This is where all the flavor comes out...ohh yeahhh!

5. Turn off heat and add browned chicken and roasted veggies to the pan with the bell pepper and mushrooms. Stir until well combined.

6. Time for assembly! Place 1/3 of veggie and chicken mixture on bottom of 9 x 13 inch greased baking dish, next top with a 1/3 of your favorite tomato sauce (I used a tomato basil from a local Kenwood Italian cafe called Cafe Citti), and then top with cheddar cheese. Continue this layering process, but the second layer put the mozzarella cheese and on the top place the Parmesan and caramelized onions.

7. Bake at 350 for 20-25 minutes until cheese is melted and top is golden.

8. Remove from oven, let cool, and enjoy!


Fun Facts: ZUCCHINI 
http://www.healthdiaries.com/eatthis/8-health-benefits-of-zucchini.html

Diet
One cup of zucchini has 36 calories and 10% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.

Lower Cholesterol
The dietary fiber in zucchini helps lower cholesterol by attaching itself to bile acids that the liver makes from cholesterol for digesting fat.

Cancer Prevention
The high amounts of fiber in zucchini help prevent carcinogenic toxins from settling in the colon. Moreover, the vitamins C and A, as well as folate, found in zucchini act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer.

Prostate Health
Studies show that the phytonutrients in zucchini aid in reducing the symptoms of benign
prostatic hypertrophy (BOH), a condition in which the prostate gland enlarges and leads
to complications with urination and sexual functions in men.

Heart Attack and Stroke Prevention
A one cup serving of zucchini contains over 10% of the RDA of magnesium, a mineral
proven to reduce the risk of heart attack and stroke

Lower Blood Pressure
Along with magnesium, the potassium found in zucchini helps lower blood pressure.

High in Manganese
A trace mineral and essential nutrient, manganese provides many health benefits and contributes to a slew of normal physiological functions. One cup of zucchini contains 19% of the RDA of manganese, which helps the body metabolize protein and carbohydrates, participates in the production of sex hormones, and catalyzes the synthesis of fatty acids and cholesterol.


Wishing you a healthy day, the Tori May way!
Until next time, 
xoxo
-T










18 comments:

  1. This looks delicious! I might add some herbes de Provence when roasting the veg.

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  2. Yum, this looks awesome...will have to try!

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  4. made this the other night and it was absolutely delicious! thank you so much!

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  5. Do you think this would freeze well?

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  6. Looks delicious! I'm going to have to try this!

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  12. Just made this and oh my goodness... It's so so so good! I seasoned the chicken with Red Robin seasoning (you can buy it directly from the restaurant) and paprika. Also, instead of regular par

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  14. How many bell peppers do you need? I see it in the directions but not in the list of ingredients.

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