MAKES 4 Servings

Adapt this recipe to feature your favorite budget-friendly proteins and vegetables.


4 bone-in, skin-on chicken thighs ¾ tsp salt, divided

¼ tsp pepper

2 large sweet potatoes, cut into

1-inch cubes

3 medium beets, cut into 1-inch cubes 4 tsp canola oil, divided zest of 1 lemon

¼ tsp chili pepper flakes

1 (10-oz) bag frozen broccoli

florets juice of ½ lemon


Place oven rack in middle position and set a lightly greased rimmed baking sheet on rack. Preheat oven to 400 F. Season chicken with 1⁄8 teaspoon salt and pepper. Toss potatoes and beets with 2 teaspoons oil and ¼ teaspoon salt. Place chicken in a single layer skin-side down onto hot baking sheet. Arrange potatoes and beets around chicken and roast 25 minutes. In a bowl, whisk together remaining oil, lemon zest, chili flakes and remaining salt. Add broccoli and toss to coat. Flip chicken, stir potatoes and arrange broccoli on baking sheet. Roast 10 to 15 minutes more, or until broccoli has darkened and chicken is cooked through to a temperatur­e of 165 F. Let stand 5 minutes, then drizzle with lemon juice.

Nutrition Facts (per serving): calories 340, fat 23 g, carbs 20 g, fiber 4 g, sugar 4 g, protein 33 g, sodium 413 mg

MAKES 4 Servings

The quality protein and carbs in this dish makes it the perfect recovery meal after a spirited workout.


4 medium sweet potatoes

3 tsp canola oil, divided

1 small yellow onion, chopped

½ tsp salt

¾ lb lean ground pork

¼ cup water

1 tbsp fajita or Cajun seasoning mix 1 cup canned black beans

1 avocado juice of ½ lime

1 clove garlic, minced

1-2 pinches salt

1 cup salsa

¼ cup unsalted roasted pumpkin seeds ¼ cup fresh cilantro


Preheat oven to 400 F. Poke holes in potatoes and brush with 1 teaspoon oil. Bake 40 minutes, or until very tender. Meanwhile, heat remaining oil in a large skillet over medium. Add onions and salt and saute until onions soften and begin to brown, about 6 minutes. Add pork and cook until browned, about 5 minutes. Add water and stir in seasoning mix. Heat 1 minute, then stir in black beans. In a small bowl, mash together avocado, lime juice, garlic and salt. Slice open potatoes and fill each with pork mixture. Top with avocado, salsa, pumpkin seeds and cilantro.

Nutrition Facts (per serving): calories 514, fat 29 g, carbs 46 g, fiber 11 g, sugar 11 g, protein 22 g, sodium 570 mg

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