Roasted Drumsticks with Butternut Squash and Cannellini Beans

Roasted Drumsticks with Butternut Squash and Cannellini Beans

adapted from Food Network

When you are cooking for two, a sheet pan meal is really just a baking pan meal. Although you could use a sheet pan, since we are adding chicken stock part way through cooking I didn't want it to spread out too much.

If you do not have cannellini beans substitute any canned beans you have on hand.

Makes 2 servings                                                            10 WW points / serving

6 oz butternut squash, peeled and cubed

1/2 can cannellini beans, drained and rinsed

1/2 lemon, zest removed in large strips

1/2 small red onion, sliced

1 Tbsp. olive oil

Kosher salt & freshly ground black pepper

4 chicken drumsticks

1 tsp. Dan-O's Original Seasoning™ or your favorite chicken seasoning

2 Tbsp. golden raisins

1/2 cup Homemade Chicken Stock or canned broth

Fresh snipped parsley or cilantro for serving (optional)

1. Place your baking pan on the bottom rack of the oven and preheat the oven to 500F.
2. In a medium bowl combine the squash, beans, lemon zest, lemon, onion, olive oil and salt and pepper to taste; Toss to coat.
3. Season the chicken with Dan-O's Original Seasoning™; set aside.
4. Coat the heated pan with cooking spray and spread the squash mixture out evenly.
5. Nestle the chicken into the vegetables; return the pan to the oven and bake 20 minutes.
6. Add the chicken stock and raisins to the pan; Continue cooking until the chicken is browned and cooked to an internal temperature of 165F, about 10 more minutes.
7. When you remove the pan from the oven, use tongs to squeeze the roasted lemon juice over everything.
8. Serve the chicken with the vegetables and a garnish of parsley.

Enjoy!

Farro Pilaf

Farro Pilaf

adapted from Food Network

Farro is an ancient grain with a nutty flavor which is high in nutrients, fiber, antioxidants and protein. It takes a little bit longer than rice to cook but the health benefits are well worth it.

served with Pork Chops with Raspberry Sauce

Makes 2 servings                                                             3 WW pp / serving

1/2 small onion, chopped

Cooking spray

Kosher salt

Freshly ground black pepper

1/2 cup farro

1cup water

1 Tbsp. chopped raisins

2 tsp. chopped pistachios

1. Sauté the onions in a pot coated with cooking spray until, softened, about 5 minutes season with salt and pepper.
2. Add the farro, water and raisins to the pot; cover tightly and bring to a simmer.
3. Cook until the water is absorbed, about 30 minutes.
4. Fluff with a fork and top with chopped nuts.

Enjoy!

                             

Grilled Spice Rubbed Chicken Wings with Broccoli Slaw

If you have the time, brining the chicken before grilling leads to very tender, extra juicy meat. 
The CSA share had some broccoli this week. Just trying to mix it up a little.

My grill master hard at work.

Dinner on the Deck

 Grilled Chicken Wings with Spiced Dry Rub
adapted from Food & Wine June 2015
Brine
1/2 cup kosher salt
3 Tbsp light brown sugar
2 garlic cloves
1 tsp whole black peppercorns
11 bay leaf
4 lbs chicken wings, wings split and tips removed and frozen for chicken stock 

Dry Rub 
1/4 cup granulated light brown sugar
1/4 cup granulated sugar
1/4 cup paprika
1 Tbsp kosher salt
1 Tbsp onion powder
3/4 Tbsp finely ground black pepper
1/2 Tbsp dry sage
1/2 Tbsp dry mustard
1/2 Tbsp ground ginger
1/2 Tbsp cayenne

To make the brine, combine the salt, sugar, garlic, peppercorns and bay leaf with 2 quarts of water and bring to a boil. Cook over moderate heat, stirring, until the sugar and salt dissolve, about 3 minutes. Remove from the heat and add 2 cups of ice cubes and let cool to room temperature.

Place the chicken wings and the brine in a resealable 1 gallon bag. It will all fit but it is helpful if someone is around to lend a hand as it can be a little challenging to close the bag. Refrigerate for 3 hours. I like to stand the bag in a bread pan to give the bag some support and prevent possible leakage.

To make the dry rub, mix all of the ingredients in a small container.

When ready to cook, drain the wings and pat dry with paper towels. Toss the wings with 1/3 cup of the dry rub. Grill over moderate heat, until nicely charred and cooked through, about 15 minutes. 

Serve hot with lime wedges.

Broccoli Coleslaw with Bacon and Raisins

adapted from Food & Wine June 2015

1 small head of broccoli, cut into bite size florets, steamed

1/4 cup reduced fat mayonnaise

1 1/2 Tbsp apple cider vinegar

1/2 tsp sugar substitute

Kosher salt and freshly ground pepper

1/4 cup raisins

1/4 small red onion, minced

1/4 cup sunflower seed kernels

3 Tbsp real bacon bits 

.

Whisk the mayonnaise with the vinegar and sugar substitute in a bowl; season to taste with salt and pepper. Add the broccoli, raisins, onion, sunflower seeds and bacon bits. Toss to coat evenly.