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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.

Tofu:

  • 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.

Broccoli:

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.

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Serve. Eat. Enjoy.

 

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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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