Roast Chicken and Vegetables

Ingredients:

  • 1 whole chicken
  • 1 red onion, chopped
  • 2 sweet potatoes, chopped
  • 1 bulb of garlic, cut into slices
  • 3 carrots, chopped
  • 1 tablespoon of olive oil
  • 1 teaspoon of paprika
  • 1 teaspoon of oregano
  • Salt and pepper to taste

Method:

  • Preheat the oven to 350 degrees F.
  • In a large roasting pan, mix together the red onion, sweet potatoes, garlic, carrots, olive oil, paprika and oregano. Season with salt and pepper.
  • Place the entire chicken in the middle of the pan, nestling it among the vegetables. Rub a bit of olive oil over the chicken, then season with salt and pepper.
  • Roast for about 90 minutes, or until the chicken’s internal temperature has reached 165 degrees F.
  • Let rest for 15 minutes, then serve.

Summary:This roast chicken and vegetable dinner is a perfect way to get a nutritious, full flavour meal. The combination of garlic, red onion, sweet potatoes, carrots, olive oil, paprika and oregano provide an aromatic and flavourful mix, while the roasted chicken ensures plenty of protein to keep you full all night.

Vegetarian Chili

Ingredients:

  • 2 tablespoons of olive oil
  • 1 red onion, chopped
  • 3 cloves of garlic, minced
  • 1 bell pepper, chopped
  • 2 jalapenos, seeded and chopped
  • 1 can of black beans, drained and rinsed
  • 1 can of pinto beans, drained and rinsed
  • 1 can of crushed tomatoes
  • 1 can of diced tomatoes
  • 1 tablespoon of chili powder
  • 1 teaspoon of cumin
  • Salt and pepper to taste

Method:

  • Heat the olive oil in a large pot over medium heat.
  • Add the red onion, garlic, bell pepper and jalapenos, and sautĂ© for about 5 minutes, or until the vegetables are tender.
  • Add the black beans, pinto beans, crushed and diced tomatoes, chili powder and cumin. Stir to combine.
  • Bring to a boil, then reduce the heat and let simmer for about 20 minutes, or until the chili has thickened and the flavours have melded.
  • Remove from the heat and let cool. Serve with your favourite toppings.

Summary:A hearty vegetarian chili is a great way to get a healthy full meal. Packed full of vegetables like red onions, bell peppers and jalapenos for flavour and texture, along with black and pinto beans for protein, this chili is not only delicious, but will keep you full all night.

Teriyaki Salmon and Rice

Ingredients:

  • 4 salmon fillets
  • 1/4 cup of soy sauce
  • 2 tablespoons of honey
  • 2 cloves of garlic, minced
  • 1 teaspoon of ginger, grated
  • 1 tablespoon of vegetable oil
  • 2 cups of cooked white rice
  • 2 tablespoons of sesame seeds
  • 2 green onions, sliced

Method:

  • In a small bowl, mix together the soy sauce, honey, garlic and ginger.
  • Lay the salmon fillets in a shallow baking dish and pour the soy sauce mixture over top. Allow to marinate for 10 minutes.
  • In a large skillet, heat the oil over medium-high heat. Add the salmon fillets and cook for about 5 minutes per side, or until the fish is cooked through. Be careful not to burn the sauce.
  • Serve the salmon over the cooked white rice and top with sesame seeds and green onions.

Summary:This teriyaki salmon and rice dinner is a delicious way to get your protein and carbs in. The combination of soy sauce, honey, garlic and ginger create an incredible flavour, while the salmon provides a healthy dose of protein and essential omega 3 fatty acids. Served over white rice, this dinner will leave you full all night.