One pan healthy meals

You can do chicken or fish en papilotte similar to the recipe below.

LINK

You can roast chicken or fish with roasted veggies together, as well. For fish, I'd get the vegetables roasted a bit before putting the fish in.

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Any suggestions for one pan (stove top or oven) healthy meals? Looking for something with lean protein, fresh or frozen veggies, and little added fat. No processed carbs, frying, or dairy.

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I will say i do this meal 4 days a week for lunch (I do rice but you could sub sweet potato in)

1 lbs bonesless skinless chicken thighs
4 servings broccoli crowns
2 sweet potato

Oil, salt pepper whatever seasonings you want, throw in oven at 350 for 45-50 minutes

Donezo

Edit: I just use the big pyrex dishes and throw it all in there

Our go to for a quick dinner is chicken breast and tons of vegetables (we usually do squash, zucchini, red peppers, onion, and mushrooms sauteed then simmered in a jarred curry sauce that we spice up with some powdered curry seasonings.

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o these hold up well in the fridge for a few days? Sounds like a great pre-made breakfast

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Dunno...I like them runny, so I've never hard-cooked & tried to reheat.

We have done these but with ground sausage. You cook the sausage first and put that on the bottom instead of the ham. They reheat really well. Never as good as fresh out of the oven but what really is? Just have to cook them through but that doesn't bother me when you have breakfast ready to go after a quick zap in the microwave.

Brown rice
Black beans
Onions
Poblano peppers
garlic
tomatoes
Adobo chilis
chili powder
cumin
cilantro
avocado

Cook the rice in advance. Set aside.
chop and saute half or two thirds of a red onion in butter. take the remaining onion (chopped) and soak in white vinegar.
set aside sauteed onions.
saute garlic in a little more butter (this is the last time you need to add any fat). (2-3 cloves)
set aside sauteed garlic (put it with the onions).
cut 1 poblano into strips and saute until it's nice and browned.
add chopped fresh tomatoes and continue to saute (2 medium)
add chili powder, cumin and a little salt, and continue to saute.
add 2 adobo chilis and some sauce from the can (freeze the rest in ziplock sandwich bags, two to a bag, and all the bags of two into a single bag to keep them together)
add the two cans of black beans (drain one of them).
let that get to a low boil and simmer for 10 mins.
add rice to your desired amount and mix. add some cilantro and mix. once mixed, crack 4 eggs over the top. cover and let cook until the yolks are done.


on top after cooking:
onions that were soaking in vinegar (drain vinegar first)
cilantro
avocado
paprika, chili powder and cumin on the eggs.