This veggie dish fromCooking Lightis the meal that keeps giving. Start with one-pan 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.
Mustard-Glazed Chicken with Roasted Vegetables
Ingredients
For the vegetable mixture (8 cups or 1.9 L)
6杯（1.4升）胡桃南瓜，立方体剥皮
3 medium carrots, peeled and cut into 1/2-inch pieces (about 1 cup or 236 ml)
2 parsnips, peeled and cut into 1/2-inch pieces (about 2 1/2 cups or 591 ml)
2 small red onions, cut into 1-inch wedges
1 medium sweet potato, peeled and cut into 1/2-inch pieces (about 2 cups or 473 ml)
For the chicken
1/4 cup (59 ml) olive oil, divided
1 tablespoon (15 ml) fresh rosemary, minced
3/4 teaspoon (11 ml) kosher salt, divided
3/4 teaspoon (11 ml) pepper, divided
4（6盎司或170克）无骨鸡胸肉一半
1/2 cup (120 ml) unsalted chicken stock
1/4 cup (59 ml) dry white wine
2 tablespoons (30 ml) whole-grain mustard
2 teaspoons (10 ml) honey
2 cups vegetable mixture
方向
Place 2 baking sheets in the oven and preheat oven to 425°F with pans inside.
将前5个成分结合在一个大碗中。加入3汤匙（44毫升）油，迷迭香，1/2茶匙（2.5毫升）犹太盐和1/2（2.5毫升）茶匙胡椒粉；折腾。将蔬菜混合物放在预热的烤盘上。烘烤30分钟，15分钟后搅拌。稍微冷却；保留6杯蔬菜混合物。
Heat 1 tablespoon (15 ml) oil in a large skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon (1 ml) salt and 1/4 teaspoon (1 ml) pepper; cook 5 minutes on each side or until done. Remove chicken from pan. Add stock and wine and cook 2 minutes. Stir in mustard and honey. Add chicken, turning to coat. Serve with remaining 2 cups (472 ml) vegetable mixture.
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服务：4 |Serving Size: 1 chicken breast half and 1/2 cup vegetable mixture
Per serving:卡路里：372;总脂肪：21克；饱和脂肪：3G;单不饱和脂肪：12克；胆固醇：75mg;钠：454mg;碳水化合物：12g;饮食纤维：3G;糖：8克；蛋白质：35克
Ingredients
4杯（946毫升）无盐鸡肉库存
1/3 cup (78 ml) reduced-fat sour cream
2茶匙（10毫升）苹果醋
1/4茶匙（1毫升）犹太盐
1/8 teaspoon (.5 ml) ground red pepper
1/8 teaspoon (.5 ml) ground nutmeg
4 bacon slices, cooked and crumbled
4 teaspoons (20 ml) chopped parsley
4 cups (956 ml) vegetable mixture from Mustard-Glazed Chicken with Roasted Vegetables recipe
方向
将4杯（956毫升）蔬菜混合物放入食品加工机的碗中。用中火在大锅中加热鸡汤。一次加入1杯（236毫升），每次添加后进行处理直至光滑。将汤加入锅中；小火2分钟。搅拌酸奶油，醋，盐，红辣椒和肉豆蔻。将1 1/2（354毫升）杯汤放入4碗中的每个杯子中；每份上面都有1份煮熟和碎的培根切片和1茶匙（5毫升）切碎的欧芹。
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服务：4 |服务尺寸：1/4食谱
Per serving:卡路里：157；总脂肪：6G；饱和脂肪：1g;单不饱和脂肪：2G;胆固醇：8mg;钠：516mg;碳水化合物：19克；饮食纤维：3G;糖：3G；蛋白质：9G
Roasted Vegetable and Spinach Turnovers
Ingredients
1 teaspoon (5 ml) olive oil
2 teaspoons (10 ml) minced garlic
1/4 teaspoon (1 ml) crushed red pepper
5 cups (1.2 ml) baby spinach
1（11盎司或311 g）包装冷藏法国面包面团
1 ounce (28 g) reduced-fat cream cheese, diced
1-ounce (28 g) shredded part-skim mozzarella cheese
1/4（1毫升）茶匙黑胡椒粉
2 cups (473 ml) vegetable mixture from Mustard-Glazed Chicken with Roasted Vegetables
方向
Preheat oven to 400°F. Heat olive oil in a large skillet over medium heat; swirl to coat. Add garlic and crushed red pepper; sauté for 30 seconds. Stir in spinach until wilted. Add vegetable mixture from Mustard-Glazed Chicken with Roasted Vegetables recipe. Divide bread dough into 4 portions; rolling each into a 6-by-3-inch (15-by-8 cm) rectangle. Place 1/2 cup (118 ml) vegetable mixture on each rectangle; 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 |服务尺寸：1个失误
Per serving:Calories: 309; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 9mg; Sodium: 597mg; Carbohydrate: 62g; Dietary Fiber: 1g; Sugar: 4g; Protein: 9g
