By: Jacqueline Gomes, MBA, RDN
School is in session and schedules are more hectic than ever! Do you find family meals are a thing of the past? Family meals are an important part of growth and development for children and families.
- Studies show that families eating meals together “every day” or “almost every day” generally consumed higher amounts of important nutrients such as calcium, fiber, iron, vitamins B6 and B12, C and E, and consumed less overall fat, compared to families who “never” or “only sometimes” eat meals together.
- Family meals don’t have to be complicated, think soups, sandwiches and sheet pan dinners. It’s easy to pack a variety of veggies into soup & sheet pan dinners to create a powerfully nutritious meal.
- Sandwiches take minutes to prepare and typically are kid favorite – they’re transportable too so if you need to hit the field, you can easily wrap a sandwich to-go!
No matter how simple or complex the meal, the important thing is to enjoy each other’s company and listen to each member of your family.
Sheet Pan Lemon Chicken
Prep: 15 minutes
Roast: 30 minutes
Makes: 4 to 5 Servings
- 2.5 to 3 pounds skinless chicken thighs, fat trimmed
- 6 cloves garlic
- 1 cup parsley
- 2 lemons, cut in half
- 1 to 1.5 pounds broccoli florets
- 1.5 pounds white or red baby potatoes
- Olive oil
- Salt & Pepper
- Preheat oven to 425 degrees F.
- In a mini food processor place garlic, parsley, pinch of salt and drizzle of olive oil. Process until finely minced. Alternatively, finely chop if you do not have a food processor.
- Line a large baking sheet with aluminum foil and spray with cooking spray. Place chicken on baking sheet, season with salt & pepper and cover with garlic and parsley mixture. Drizzle with olive oil.
- Place potatoes and broccoli florets in between chicken. Season with salt & pepper, drizzle with olive oil. Place lemons cut side up on sheet.
- Roast for about 30 minutes, turn chicken half way through and toss vegetables occasionally. When done, turn lemons over and squeeze juice over chicken.
Nutrition Information: 568 Calories; 40g carbohydrate; 24g fat; 53g protein; 1,020mg sodium; 8.5g fiber
Recipe by: Jacqueline Gomes, RDN