Registered Dietitian Kirby Moir shows us how to prepare the weekend meal deal at Food City.
Garlic Dijon Chicken
Heat oven to 375 degrees. Add cast iron skillet to oven while it preheats. Once oven is preheated carefully add one tablespoon of oil, avocado oil works well since it has a higher smoke point. Pat dry chicken breast with paper towel and your favorite salt free or low sodium seasoning.
– Food Club Garlic and Herb Salt Free Seasoning
– Food Club Southwest Chipotle Salt Free Seasoning
– Dan-O’s
Marinade
– ⅓ cup Food Club extra virgin olive oil
– 3 teaspoon Food Club Dijon Mustard
– 2 teaspoons honey
– 6 garlic cloves, minced
– ¾ teaspoon sweet paprika
– ½ teaspoon black pepper
– pinch salt
Combine all ingredients and pour on top of chicken, allow to marinade for at least 2 hours prior to cooking.
Add seasoning chicken breast to hot pan and bake in oven for 15-20 minutes, or until chicken has reached internal temperature of 165 F.
Herb Roasted Veggies
Roast veggies taste lightly crisp on the outside, and tender and caramelized on the inside.
Oven roasting transforms vegetables that taste, especially for bitter vegetables (cauliflower and broccoli, I am looking at you), or that you may have only tasted boiled into crispy and flavorful side.
Line baking sheet with aluminum foil – Foil conducts and distributes heat, making it able to withstand high temperatures from baking, broiling, roasting, or grilling. For anything above 400 degrees, use foil.
Add 1 teaspoon of oil to foil lined baking sheet. Add Basket and Bushel veggies, add additional 1-2 teaspoons of oil and favorite herb seasoning blend.
• Slice veggies evenly to ensure even cooking. If you don’t mind some crunchier and crispier pieces, this is less important.
• Group veggies by cooking time– root vegetables generally take longer than cruciferous ones (40 minutes vs 25 minutes). Group on separate pans so that they finish baking at the same time.
• Avoid overcrowding the pan – arrange the veggies on enough baking sheets to allow them to sit in a single layer. Crowding can cause them to cook unevenly and steam rather than roast, which results in less caramelization
• Season appropriately–if you plan to freeze them for adding to smoothies (carrots, sweet potatoes, cauliflower, etc.), then it is best to only season with salt.
• The perfect temperature– 400 degrees Fahrenheit is the perfect temperature for most roasted vegetables. It allows for a crispy, perfectly browned exterior and a fork tender interior. But it will vary based on the types of veggies and oil used. If your veggies are not browning enough, try increasing the temperature. If they are browning before they are fully cooked, try reducing it.
[Music]
all right well on this Food City Friday
registered dietitian Kirby Moyer is
joining us in our kitchen what a fun
show we have had so far I tough acts to
follow that’s how I’m feel are you
kidding and it was funny because the
girls from Chapel heart were like oh
that looks good brussels sprouts you got
all the good stuff so you’re a crab
pleaser too yeah we were do we were
ready to taste test a little bit today
uhuh and you’re working on the weekend
meal deal which I’m loving that you guys
are doing these yes I think you know
we’ve been doing these for a few months
at Food City so Friday Saturday Sunday
you’re going to get a bundled family
meal option and this week has to be my
favorite one because it’s going to
feature chicken you’re going to get your
choice of bushw basket vegetables you’re
going to get a salad mix and you’re
going to get potatoes so it is all
dietitian approved t or pics coming
together to make this meal it’s like you
had some influence over there right was
ready to kind of hype this one up well
and we have a lot of options here so
let’s start with our chicken because
these are just your chicken breast right
so you can do with them so many
different things really versatile and um
chicken breast is going to be a lean
protein choice and when we talk about
that that means it’s going to be lower
in fat and really just predominantly
giving us protein right protein is going
to help us feel full and satisfied what
I love about chicken that you mentioned
we can do it a lot of different ways I
know the weather today is not
cooperating but it is almost grilling
season we’re so close we had grilling
days not right specifically now but this
is a quick marinade so I’m actually
going to use all olive oil as the base
so that is going to add some fat in but
we’re going to feature a heart healthy
fat and then use a bomic vinegarette to
kind of mix in okay and then you’re
going to add a little bit of lemon juice
I just use one squeezed lemon it’s going
to give you a little bit and then you’re
also going to feature mustard so what’s
going to happen is you’re going to add
acid into your marinade and acid is
going to tenderize your chicken breast
so you get that juicy deliciousness
you’re looking for and then it’s
actually going to crisp up I did mine in
the oven actually in a cast iron skillet
oh so it has that grilled appearance
this morning but I actually was able to
accomplish that through a baked option
um mix it together let your chicken
breast rest in this for about three 2 to
3 hours before you’re going to cook or
prepare it this weekend okay super
simple very very very flavorful and then
you just pull them out and put them on
yep and yep and then you’re going to
want to discard this from a safety so
we’re not going to reuse that marinade
for anything else and then I talk a lot
about roasted vegetables but realized I
don’t ever talk about how to effectively
do them cuz I think it’s so easy I
assume just everyone knows okay um but
all you’re going to want to do is
prepare a sheet Brad or sheet pan with
aluminum foil I like to put a little oil
at the bottom to avoid sticking okay and
then you’re going to want your
vegetables to be similar size and then
similar um cooking times right so like
you could get the stir fry that has
carrots and broccoli luckily those take
about 15 to 20 minutes to cook and then
you’re just going to want to season them
up okay so so any seasoning you have on
hand I normally opt for salt-free
seasoning just cuz you’re going to get
that flavor reduce our sodium intake but
you could also finish off with a little
salt to kind of get that flavor in there
I like that we do have the Alternatives
too plus I feel like when you’re
roasting them they already get kind of a
natural salty taste yes they do and it’s
interesting so vegetables and fruits
contain natural sugars and when we talk
about sugar we think about white table
sugar bad for my health right these are
going to be natural sugars that
caramelize in the oven so even if you
don’t like raw broccoli it’s actually
going to be transformed to a completely
different flavor profile and kids tend
to love roasted vegetables um and I
think adults that aren’t big on veggies
either you can sneak them in a little
easier that way okay so did you drizzle
yours with olive oil drizzle with olive
oil and then I normally add about two to
three tablespoons of that salt free
seasoning really getting that rich
flavor and then I prepared some brussels
sprouts over there you can see kind of
how beautiful and caramelized they got
and that’s going to pair great with that
chicken all right well lots of great
ideas here we’re going come back to the
kitchen and show you a few more a little
later on in the show but for more
information you can always check out
their website and there’s that meal deal
that she’s telling us about chicken
Knight $9.99 comes with all of those
great ingredients for a perfect as Kirby
said well rounded meal