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Sheet Pan Tofu Broccoli and Butternut Squash with Balsamic Syrup

This meal is prepared in the oven on one sheet pan. You could use precut broccoli and butternut squash for a shortcut. This is an easy recipe, it just has a few steps.


  • 14 oz. extra firm tofu
  • 1 tbsp coconut aminos
  • 1 tbsp vegetable broth

Preheat oven to 450 degrees.

Press tofu to remove liquid from the tofu. By pressing the tofu it will allow it to absorb the marinade. I pressed the tofu for about 30 minutes, and then I marinated the tofu for 30 minutes in a baking dish. Set aside.


Combine all of the ingredients in a large bowl and toss to coat the broccoli. Set aside.

Butternut Squash:

Combine all of the ingredients into a large bowl. Toss together the ingredients to coat the butternut squash. Set aside.

Spread the butternut squash out into an even layer onto a sheet pan. bake for 15 minutes. remove pan from oven and stir: move squash to one side of pan.

Spread broccoli out on other side of pan. Place the tofu in the center of the pan. Make sure all the ingredients make contact with the pan. Return pan to the oven; cook until squash is tender, 20-25 minutes.

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Drizzle with Balsamic Syrup.


Serve. Eat. Enjoy.


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Cheesy Salsa Chicken and Broccoli – Sheet Pan Meal

I am really starting to get into the sheet pan meals. It is just so easy to put together and clean up. This meal has 5 ingredients and an incredible amount of flavor. You can have dinner ready in 30 minutes with most of that time being hands-off. This allows for multitasking at its best.

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Tip: Assemble the night before or in the morning before work. This gives the chicken more time to marinate.

  • 6 chicken breasts or thighs (I used bone-in thighs)
  • Smokey Southwestern Seasoning (see website)
  • 1 jar of your favorite salsa (We like Newman’s Peach or Mango)
  • 1 c Monterey jack cheese, shredded
  • 1 head of broccoli, remove stems

Generously season chicken with smokey southwestern seasoning.

In a large ziplock bag pour in half of the salsa and add the chicken. Massage chicken to work in the seasoning and marinade into the chicken. Marinade as long as you want, or you can just go straight to assembling on a aluminum foil lined sheet pan.

Preheat oven to 425 degrees. Arrange chicken and broccoli onto sheet pan. Pour remaining salsa onto chicken. Bake in oven for 25 minutes. Sprinkle cheese onto chicken. Bake for 5 more minutes, until cheese is melted. Remove from oven Serve. Eat. Enjoy.

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Roasted Chicken, Green Beans, Tomatoes, and Grapes with Walnuts – Sheet Pan Meal

I have been thinking of different kinds of sheet pan meals that I could bring to you that would make getting a meal on the table easier. By spending just 5 minutes in the morning before work, assembling the ingredients onto the sheet pan you will have a complete meal out of the oven in 30  minutes.

This is similar to another sheet pan meal I made before, but with a little twist. I plan on using one or two chicken breasts for another meal and the remaining veggies and fruit for a salad. I can already imagine how pretty the salad is going to look.

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  • 4 chicken breasts, boneless, skinless
  • 12 oz green beans
  • 1 pint grape tomatoes
  • 1 c red grapes
  • 1/2 c walnuts, pieces
  • olive oil, to drizzle
  • all-purpose seasoning (see website)

Preheat oven to 425 degrees.

Line sheet pan with aluminum foil. Assemble chicken, green beans, tomatoes and grapes. Drizzle olive oil on top of ingredients. Generously season ingredients on sheet pan. Sprinkle walnuts over veggies and fruits.

Roast in oven for 30 minutes. Stir veggies midway through roasting time. Remove from oven. Serve. Eat. Enjoy.


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Shrimp and Broccoli – Sheet Pan Meal

This recipe is so quick and easy to make. Assemble your sheet pan meal while the oven is preheating. Your meal will be done in 8-10 minutes from when you put it in the oven. Now that is fast, easy and nutritious. This maybe one of my go to meals when I need something ready super fast.

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  • 24 oz. shrimp, peeled, deveined.
  • 1 head broccoli
  • 2 lemons, halved
  • olive oil
  • all-purpose seasoning (see website)

Preheat oven to 425 degrees. Line sheet pan with aluminum foil or parchment paper. Scatter shrimp broccoli and lemons onto sheet pan. Drizzle olive oil on shrimp, broccoli and lemons. Generously season with all-purpose seasoning.

Roast in oven for 8-1o minutes depending on your oven. Remove from oven Serve. Eat. Enjoy.


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Roasted Mustard Chicken Thighs and Cauliflower – One Pot Meal

In 30 minutes you can have a flavorful nutritious meal on your table. This meal is a one pot wonder. The mustard sauce is light, flavorful and delectable. Roasting the chicken along with the chicken adds extra flavor to the cauliflower.

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In a ziplock bag add chicken thighs and mustards. Massage the mustards into the chicken thighs. I marinated mine for about an hour, however, you can put it in the dutch oven immediately.

Preheat oven to 425 degrees.

Add avocado to a large dutch oven and brown chicken thighs, skin down. When thighs are browned, turn over thighs skin side up. Add cauliflower in between the chicken thighs. Drizzle remaining avocado oil over cauliflower. Sprinkle all-purpose seasoning over cauliflower. Roast in oven for 20-25 minutes or until it is cooked through. Remove from oven.

Scoop out cauliflower from dutch oven and spread out on a platter. Layer thighs on top of cauliflower and set aside.

Be careful the dutch oven will be very hot. Place dutch oven on to the stove top and heat on medium. Add flour to dutch oven and scrape the flavor bits and flour; stir until a paste is formed. Add chicken broth and stir until well combined and sauce has thickened. Pour over chicken thighs and cauliflower. Serve. Eat. Enjoy.

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Big Cooking – Chicken Part 3 – Chipotle Shredded Chicken Tacos

These tacos are a smokey and spicy dance for the tongue. Remember this chicken started as a sheet pan of roasted chicken breasts with some roasted tomatoes and green beans.

In Big Cooking – Chicken Part 2, I made some chicken salad. Now in Big Cooking – Chicken Part 3, I have made for you Chipotle Shredded Chicken Tacos. These tacos only took thirty minutes to make, and that includes making the Plantain Tortillas from scratch. Oh, I adore these tortillas. They counterbalance the smokey and spiciness of the shredded chicken to make the perfect bite.

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I am excited for you to try these. They are just so good.

This is the time to make the plantain tortillas. I highly recommend these tortillas.

While the tortillas are baking (15 minutes) in the oven, shred the chicken with two forks into a large bowl.

This is the fun part. Squeeze the cherry tomatoes into the chicken. Be careful, they are really juicy from when you roasted them. Break apart the tomatoes. Add peppers, Smokey Southwestern Seasoning, salsa and lime juice. Stir well.

In a non-stick pan, over medium heat warm chicken until heated through.

Build your tacos. Serve. Eat. Enjoy.

Note: I actually had some of this chicken leftover. Plus, I still have 1 1/2 chicken breasts to use for at least one more meal.



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Big Cooking – Chicken Part 2 – Chicken Salad

Getting a meal on the table does not have to be a big production. If you enjoy cooking and have the time, go for it. These days it seems our time is being pulled into a thousand directions. This is where the big cooking can come in handy. In Big Cooking Part 1 I made a sheet pan of chicken breasts and a sheet pan of veggies.

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We had three large chicken breasts remaining. Since the clean up was minimal (2 sheet pans), I used that extra time to make chicken salad (used one chicken breast) for a quick lunch the next day.

Creamy Chicken Salad

This is my go to chicken salad recipe. To be honest I have made it so many times I do not even measure anymore.

Chicken Salad

  • 1 large chicken breast, cubed
  • 1/2 c onion, diced
  • 1/2 c celery, diced
  • 1/2 c dried cranberries
  • 2 tsp dijon mustard
  • Homemade mayonnaise (to your desired creaminess)(see website)

Mix it all together and chill. Taste for seasoning. Since I had generously seasoned my chicken breasts I did not need to add additional seasoning. Serve. Eat. Enjoy.

I still have 2 chicken breasts remaining and some veggies to work with. Look for Big Cooking – Chicken Part 3 – ???.

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Big Cooking – Chicken Part 1

You can go on instagram, pinterest, you tube and many other places and you will find ideas for prep cooking. Prep cooking is a derivative of Big/Bulk cooking or Once a Month Cooking.. Prep cooking is a scaled down Big/Bulk cooking with less variety. Basically you cook a lot of the same food for five meals, often times all the same exact meal. That’s okay for some, but I just do not want to eat the same thing for 5 days straight. Do you?

I prefer Big cooking because it lets me put a variety of meals in my freezer for future meals for the week or later for another time. When my boys were at home I did Big cooking often. It was easier to spend a couple of hours putting together meals for the rest of the week. In my catering and as a personal chef Big cooking is the normal. You learn to get the most use out of your ingredients.

I have done big cooking with many proteins: pork, beef and chicken. Previously I posted a number of different meals just by cooking two pork tenderloins. From that big/bulk cooking I made quesadillas, soup, sandwiches, and of course the main meal. I believe I was able to get five different types of meals from one big cooking round.

I thought I would show you how to transform one sheet pan of chicken breasts and one sheet pan of roasted veggies into multiple meals with different flavors.

  • 5 chicken breasts
  • 2 pints of cherry tomatoes
  • 12 oz. greens beans
  • olive oil
  • all-purpose seasoning (see website)

Preheat oven to 350 degrees. Line two sheet pans with aluminum foil.

Pat chicken breasts dry with paper towel. Place chicken breasts on one of the sheet pans. Drizzle chicken breasts with olive oil. Make sure the chicken is well coated. Generously sprinkle all-purpose seasoning on chicken.

Spread green beans and cherry tomatoes on second aluminum lined sheet pan. Like the chicken, drizzle olive oil onto the veggies. Sprinkle all- purpose seasoning on veggies. Stir.

The next step is a bit staggered. Cook the chicken breasts first for 20 minutes. After 20 minutes add the veggies to the oven to roast for 20 minutes. (Roast chicken for 40 minutes and veggies for 20 minutes). Chicken should be cooked to 160 degrees. Meal one is ready. Serve. Eat. Enjoy.

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Sheet Pan Meatloaf and Roasted Brussel Sprouts, Cranberries and Butternut Squash

We were in New Hampshire recently. The leaves were turning and the weather was cooler (compared to Florida). Which all points to fall, but you know it is full on Autumn when you see cranberries in the grocery store. I have been watching and waiting for the cranberries to arrive. My husband was so excited, because that means all kinds of experimenting with cranberries. So far he likes everything I have made with those beautiful red flavorful berries.

I have been testing and retesting a lot of recipes the last couple of days. Posting on the blog was on the back burner (sorry for the pun). This is a shortcut to some of my highest viewed recipes. I did make a little twist to the veggies, but I think they are still as scrumptious as the original. This is a 30 minute meal on a sheet pan. That makes this a quick and easy meal to prepare and cleanup. That is a win-win for me.

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Meatloaf (Not your average meatloaf – on website)

  • 1 lb. ground beef
  • 1 lb. ground pork sausage
  • 4 garlic cloves, minced
  • 3/4 c onion, medium dice
  • 2 tbsp tomato paste
  • 1 tbsp all-purpose seasoning
  • 2 egg yolks
  • 1/2 c almond meal (see website)

Gently combine all ingredients and form into a loaf. Place loaf in the center of a foil lined sheet pan.

Roasted Brussel Sprouts, Cranberries and Butternut Squash

  • 16 oz brussel sprouts, quartered
  • 1 c fresh cranberries
  • 12 oz. butternut squash, cubed
  • avocado oil to drizzle over sprouts, berries and squash
  • sea salt and pepper to taste
  • 2 tbsp maple syrup

Spread veggies around meatloaf and drizzle with avocado oil. Season veggies with salt and pepper.

Preheat oven to 400 degrees. Bake sheet pan meal for 30 minutes. About 15 minutes into the cooking process stir veggies. when meatloaf is cooked and veggies are tender remove from oven. Drizzle maple syrup over veggies and stir. Serve. Eat. Enjoy.