这道菜从烹饪灯就是不断给这顿饭。从“mustard-glazed chicken and roasted vegetables and transform the leftovers into two easy dishes: Roasted Vegetable Soup and Roasted Vegetable and Spinach Turnovers. Each of these recipes helps you reach your daily vegetable quota, all for under 400 calories. Tip: These meals can be cooked and frozen to enjoy later.
原料
对于蔬菜混合物（8杯或1.9 L）
6 cups (1.4 L) butternut squash, cubed and peeled
3个中型胡萝卜，剥皮并切成1/2英寸的碎片（约1杯或236毫升）
2个欧洲防风草，剥皮并切成1/2英寸的碎片（约2 1/2杯或591毫升）
2个小红洋葱，切成1英寸的楔子
1个中等红薯，去皮并切成1/2英寸的碎片（约2杯或473毫升）
For the chicken
1/4杯（59毫升）橄榄油，分裂
1汤匙（15毫升）新鲜迷迭香，切碎
3/4茶匙（11毫升）犹太盐，分裂
3/4茶匙（11毫升）胡椒粉，分裂
4 (6-ounce or 170 g) skinless, boneless chicken breast halves
1/2杯（120毫升）无盐鸡肉库存
1/4杯（59毫升）干白葡萄酒
2汤匙（30毫升）全粒芥末
2茶匙（10毫升）蜂蜜
2杯蔬菜混合物
Directions
将2张烤盘放在烤箱中，将烤箱预热至425°F，里面有锅。
Combine first 5 ingredients in a large bowl. Add 3 tablespoons (44 ml) oil, rosemary, 1/2 teaspoon (2.5 ml) kosher salt, and 1/2 (2.5 ml) teaspoon pepper; toss. Arrange vegetable mixture on preheated baking sheets. Bake for 30 minutes, stirring after 15 minutes. Cool slightly; reserve 6 cups vegetable mixture.
用中火加热1汤匙（15毫升）油。在鸡肉上撒上1/4茶匙（1毫升）盐和1/4茶匙（1毫升）胡椒粉；在每一侧或直到完成5分钟。从锅中取出鸡肉。加入汤和葡萄酒，煮2分钟。搅拌芥末和蜂蜜。加鸡，变成外套。与剩余的2杯（472毫升）蔬菜混合物一起食用。
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服务：4 |食用尺寸：1个鸡胸肉一半和1/2杯蔬菜混合物
每份服务：Calories: 372; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Cholesterol: 75mg; Sodium: 454mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 8g; Protein: 35g
原料
4 cups (946 ml) unsalted chicken stock
1/3杯（78毫升）还原脂肪奶油
2 teaspoons (10 ml) cider vinegar
1/4 teaspoon (1 ml) kosher salt
1/8茶匙（.5毫升）地面红辣椒
1/8茶匙（.5毫升）地面肉豆蔻
4个培根片，煮熟和崩溃
4茶匙（20毫升）切碎的欧芹
4杯（956毫升）芥末玻璃鸡的蔬菜混合物配烤蔬菜食谱
Directions
Place 4 cups (956 ml) vegetable mixture in the bowl of a food processor. Heat chicken stock in a large saucepan over medium heat. Add stock, 1 cup (236 ml) at a time, processing after each addition until smooth. Add soup to saucepan; simmer 2 minutes. Stir in sour cream, vinegar, salt, ground red pepper and nutmeg. Place 1 1/2 (354 ml) cups soup in each of 4 bowls; top each serving with 1 cooked and crumbled bacon slice and 1 teaspoon (5 ml) chopped parsley.
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服务：4 |Serving Size: 1/4 recipe
每份服务：Calories: 157; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 516mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 3g; Protein: 9g
原料
1茶匙（5毫升）橄榄油
2茶匙（10毫升）切碎的大蒜
1/4茶匙（1毫升）碎红辣椒
5杯（1.2毫升）婴儿菠菜
1(11-ounce or 311 g) package refrigerated French bread dough
1盎司（28 g）减少脂肪奶酪，切成丁
1盎司（28 g）切碎的部分Skim Mozzarella奶酪
1/4 (1 ml) teaspoon black pepper
2杯（473毫升）芥末玻璃鸡肉的蔬菜混合物与烤蔬菜
Directions
预热烤箱至400°F。用中火在大煎锅中加热橄榄油；旋转涂层。加入大蒜和碎红辣椒；炒30秒。搅拌菠菜直到枯萎。加入芥末玻璃鸡肉和烤蔬菜食谱中的蔬菜混合物。将面包面团分成4个部分；将每个滚动成一个6 x 3英寸（15厘米）的矩形。将1/2杯（118毫升）蔬菜混合物放在每个矩形上； top each with 1/4 ounce (7 g) diced cream cheese. Fold dough over filling; crimp to seal. Arrange turnovers on a parchment-lined baking sheet coated with cooking spray. Sprinkle with mozzarella cheese and pepper. Bake at 400°F for 20 minutes.
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服务：4 |Serving Size: 1 turnover
每份服务：卡路里：309;总脂肪：6G；饱和脂肪：2G；单不饱和脂肪：1g;胆固醇：9mg;钠：597mg;碳水化合物：62克；饮食纤维：1g;糖：4G；蛋白质：9G
