Healthy Sheet-Pan Meals: Mediterranean Shrimp 'n Veggies, Baked Asian Chicken Stir-Fry
Mediterranean Shrimp 'n Veggies
1/2 of recipe (about 8 shrimp with 1 cup veggies): 291 calories, 9g total fat (2.5g sat. fat), 804mg sodium, 22g carbs, 5g fiber, 11.5g sugars, 27.5g protein
Click for WW Points® value*
Shrimp and veggies are both lean and healthy, yet they're frequently bogged down with excess oil. Not here! This light and flavorful meal will rock your socks off...
Prep:
10 minutes
Cook:
25 minutes
Ingredients:
2 cups chopped zucchini
1 cup chopped red onion
1/4 tsp. oregano
1/4 tsp. garlic powder
1/4 tsp. onion powder
1 tbsp. lemon juice
2 tsp. olive oil
1/8 tsp. each salt and black pepper
8 oz. (about 16) raw large shrimp, peeled, tails removed, deveined
1/4 cup bagged sun-dried tomatoes (not packed in oil), chopped
1/4 cup crumbled reduced-fat feta cheese
2 tbsp. sliced black or kalamata olives
2 tbsp. chopped fresh basil
Directions:
Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.
Lay veggies on the baking sheet. Sprinkle with oregano, garlic powder, and onion powder.
Bake for 12 minutes.
Meanwhile, in a medium bowl, combine lemon juice, oil, salt, and pepper. Whisk until uniform. Add shrimp, and toss to coat.
Flip/rearrange veggies. Evenly top with shrimp (and any excess juice mixture), chopped sun-dried tomatoes, feta cheese, and olives.
Bake until shrimp are cooked through and veggies have softened and lightly browned, about 12 minutes.
Sprinkle with basil.
MAKES 2 SERVINGS
Baked Asian Chicken Stir-Fry
1/2 of recipe (1 chicken breast with about 1 1/4 cup veggies): 268 calories, 7.5g total fat (1g sat. fat), 739mg sodium, 21g carbs, 3g fiber, 13.5g sugars, 28g protein
Click for WW Points® value*
Twist! You don't actually stir or fry this stir-fry. And you'll want to put the super-tasty sauce on everything...
Prep:
10 minutes
Cook:
20 minutes
Ingredients:
Two 4-oz. raw boneless skinless chicken breast cutlets, pounded to an even thickness
1/8 tsp. each salt and black pepper
1/8 tsp. garlic powder
1 cup snap peas
1 cup sliced bell pepper
1/2 cup sliced onion
1/2 cup sliced carrots
2 tsp. sesame oil
1 tbsp. lite/reduced-sodium soy sauce
2 tbsp. sweet Asian chili sauce
1/4 tsp. crushed ginger
Directions:
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
Season chicken with salt, black pepper, and garlic powder. Place on the baking sheet.
Place veggies in a large bowl. Drizzle with oil and 1/2 tbsp. soy sauce, and toss to coat.
Add veggies to the sheet, surrounding the chicken.
Bake for 10 minutes.
Flip chicken and veggies. Bake until chicken is cooked through and veggies have softened and lightly browned, about 10 more minutes.
Meanwhile, to make the sauce, place remaining 1/2 tbsp. soy sauce in a small bowl. Add chili sauce, ginger, and 1 tbsp. water. Mix well.
Serve veggies and chicken drizzled with sauce.
MAKES 2 SERVINGS
Chew on this:
September is All-American Breakfast Month. Cue the All-American Breakfast Bakes...
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