Honey Dijon Chicken with Red Potatoes & Carrots (with Chickpea Version)

I love dinner recipes when everything goes in one dish! Easy to make, easy to clean, and delicious to eat! This is one of the recipes I make on a regular basis. Partly because my husband loves mustard. A little too much. And partly, because it’s a balanced meal and easy to make vegetarian/vegan. I usually make a pan for my parents and him, and then half the recipe to make a small version of it with chickpeas or garbanzo beans for me. I will be hopefully making more dishes like this for easy dinners with not a lot of clean up for weekday meals. You could also get this prepared the night before so that when you get home all you need to do is throw it in the oven.

Let’s talk nutrition for a moment. Not only is this recipe low in fat and high in fiber, there are specific things that potatoes and carrots are good for.

Red Potatoes
  • Good Source of Iron – Oxygenation of Cells
  • Good Source of Vitamin C & Zinc – For Immune Health
  • Good Source of Potassium – Heart and Muscle Health
Carrots
  • Good Source of Beta-Carotene – helps slow down the aging of cells, including cells in the eye
    • Beta-Carotene is converted into Vitamin A in the liver
    • Vitamin A is converted in the retina to rhodopsin – used for night vision
  • Good Source of Vitamin A – protects the skin from sun damage

Honey Dijon Chicken with Red Potatoes & Carrots (with Chickpea Version)

  • Servings: 4 Servings
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Ingredients

  • 3-4 boneless, skinless chicken breasts (depending on size)
  • OR 2 cans of chickpeas or garbanzo beans, drained
  • 1/4 + 1/8 cup honey or agave (plus more for extra sauce to dip)
  • 1/4 + 1/8 cup Dijon mustard (plus more for extra sauce to dip)
  • 2 tbsp fresh rosemary, chopped
  • 1 tsp olive oil
  • 3 lb. bag of red potatoes, chopped
  • 12-16 oz. bag of baby carrots
  • Salt and pepper, if desired

Directions

  1. Preheat the oven to 425 degrees F.
  2. Make your sauce. Combine 1/4 cup honey, 1/4 cup mustard, rosemary, and olive oil. Whisk together.
  3. In a gallon size bag, add potatoes and carrots enough to almost fill the bag. If you are using the chickpeas, you can pour those in too. Pour sauce over top. Close the bag and toss for about 3 minutes to make sure the sauce is covering the vegetables.
  4. Pour vegetables in a prepared 9×11 baking dish. Add your chicken breasts on top. Make a smaller batch of the sauce – 1/8 cup honey + 1/8 cup Dijon mustard, and cover the top of the chicken breasts. If using the chickpeas, if you need to add a little extra sauce, drizzle some on top.
  5. Put the dish, uncovered, in the oven for about 35 minutes or until the vegetables start to brown on sides and chicken juice is running clear.
  6. Let cool for about 5 minutes and serve! While it’s resting, if you need to whisk together extra sauce to dip or drizzle on top, do it now before serving.

Nutritional Information

With Chicken

555 calories | 8.5 g fat | 1.9 g polyunsaturated fat | 3.7 g monounsaturated fat | 2.2 g saturated fat | 0 g trans fat | 204 mg cholesterol | 459 mg sodium | 59 g carbohydrates | 6.9 g fiber | 32 g total sugar | 64 g protein | 673% Vitamin A | 22% Vitamin C | 8% Calcium | 40% Magnesium | 38% Potassium | 33% Zinc

With Chickpeas

435 calories | 5.7 g fat | 1.7 g polyunsaturated fat | 1.9 g monounsaturated fat | 0.5 g saturated fat | 0 g trans fats | 0 mg cholesterol | 87.5 g carbohydrates | 15 g fiber | 37 g total sugar | 13.4 g protein | 673% Vitamin A | 22% Vitamin C | 13% Calcium | 29% Magnesium | 25% Potassium | 21% Zinc

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Pumpkin Penne with Spinach & Ricotta

Since winter is just around the corner, it’s good to have filling and satisfying recipes at hand that give our immune system a nutrient boost. When most think of pumpkin it’s usually pumpkin pie or a sugary creamy latte they think of first. But pumpkin is good for many things. Since it doesn’t have a strong taste it’s good to add in baking recipes instead of oil to cut down on the fat and calories for instance. Or it’s good to use as a creamy sauce without it being heavy in dairy or fat. This recipe does just that. There are some great benefits to pumpkin as well.

Pureed Pumpkin
  • High in Fiber, 1 cup canned pumpkin has 28% of your daily value of fiber
  • High in Vitamin A, 1 cup canned pumpkin contains 762% Vitamin A, for your eye health
  • Good source of Iron, to oxygenate cells
  • Good Source of Magnesium for your brain, heart, and muscles
  • Good source of Vitamin E for skin, brain, and heart health
  • Low in Sodium / High in Potassium which makes it beneficial for blood pressure control
Cooked Spinach

When foods are cooked it changes the chemistry of them. With spinach there are some added benefits when it’s raw, and other benefits when it’s cooked.

  • Absorb higher levels of Vitamin A
  • Good Source of Vitamin E
  • Good Source of Protein
  • Good Source of Zinc for your immune health
  • Good Source of Calcium for bone health
  • Good Source of Iron for blood health

So this recipe will not only keep your weight down with the amount of fiber, but also help your immune system with the high amounts of vitamin A & E which has powerful antioxidants, and zinc. Great way to use pumpkin and get the health benefits without adding the fat and sugar!

Pumpkin Penne with Spinach & Ricotta

  • Servings: 6 Servings
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Ingredients

  • small amount of olive oil
  • 1 yellow onion, diced
  • 4 cloves of garlic, minced
  • 1/2 cup dry white wine, optional (use more broth if not using)
  • 4 cups vegetable broth
  • 1/2 cup plain unsweetened yogurt
  • 1 15 oz. can of pumpkin puree (not pumpkin pie mix)
  • 1 large fresh sage leave, minced
  • Salt and Pepper, to taste
  • 1 16 oz. bag whole wheat penne pasta, uncooked
  • 5 oz. bag of baby spinach
  • 1 15 oz. can cannellini beans, drained
  • 1 cup Almond Ricotta, or Regular Ricotta
  • dash of nutmeg, optional

Directions

  1. In a large skillet heat a small amount of oil at medium-high heat. Add onion and cook until translucent. Add in garlic and stir until fragrant, about 1 minute.
  2. Add in the white wine, vegetable broth, yogurt, pumpkin puree, sage, salt, and pepper, and stir to mix together. Bring to a boil. Add the penne pasta and stir to make sure the noodles don’t stick. Lower the heat to medium-low. Cover and let simmer for 8-10 minutes, or until the penne is cooked. Stir every few minutes.
  3. Once pasta is cooked, take off heat, or put on very low. Add in the spinach one handful at a time and stir until wilted. Add the drained cannellini beans and the almond ricotta, or regular ricotta. Stir together and serve.
  4. Dust with a small amount of nutmeg and enjoy!

Nutritional Information

367 calories | 10.8 g total fat | 2.5 g polyunsaturated | 5.9 g monounsaturated | 1.3 g saturated | 0 g trans fats | 0-3 mg (depending on ricotta) | 1157 mg sodium | 52 g carbohydrates | 11 g fiber | 7 g total sugar | 17 g protein | 583% Vitamin A | 18% Vitamin C | 142% Vitamin K | 50% Magnesium | 30% Copper | 26% Iron