2020 has been quite a year. Due to the coronavirus and social distancing, more and more people are spending time in the kitchen. I know not everyone loves to be in the kitchen as much as I do. Have you tried any of the meal delivery services? I doubt I’ll ever subscribe, but they’re gaining traction for their convenience. And some even cater to specific dietary needs.

Consumer’s Advocate has written an article that you can reference here: https://www.consumersadvocate.org/meal-delivery  which compares the best and most popular meal delivery services. They look at convenience, shipping, cost, quality of ingredients, variety, and options for dietary restrictions.

I have a friend who uses one of these meal-prep companies for several meals a week but says some of them are bland or that she doesn’t like all of the spices that come with the meals. How does she make these pre-packaged meals stand out? She uses OSA Gourmet hot sauces and seasoning blends to add an extra layer of flavor or to replace those flavors she doesn’t care for. Convenience and added flavor. A good combination.

However, meal-prep kits aren’t my cup of tea. I shop less frequently than I did six months ago, but I don my mask and social distance.   I prefer to choose the vegetables and meats myself, to ensure I have the freshest most high-quality ingredients available. For example, I was originally going to use spinach in this recipe, but the zucchini was so beautiful, they just jumped right into my cart.

Prefer yellow squash to zucchini? You can substitute one for the other. You could even use half zucchini and half yellow squash. That’s one of the things I love about cooking. I can take a recipe and change it up based on what looks good in the market and what appeals to my taste buds on any given day.

Zucchini is low in calories, carbohydrates, and sugars, and loaded with fiber and water, which are beneficial in weight control. They also contain significant amounts of vitamins B6, riboflavin, folate, vitamins C,  A, and K, and minerals, like potassium, manganese, and omega-3.  Zucchini is packed with antioxidants that help prevent cancer and inflammation.  Besides which, they just taste good.  Good taste and good for you. You can’t go wrong here.

 Fun Fact:  Did you know that zucchini is considered a fruit in the botanical world?

I typically use onion or shallots in a dish like this, but fennel was available, and it gives the dish a unique flavor profile. Feel free to substitute the same amount of onion if fennel is unavailable.

Fun Fact: Fennel is a member of the carrot family.

Loaded with vitamin C, fennel also contains iron, fiber, and potassium.  Just one cup of fennel contains almost 18 percent of your recommended daily value of vitamin C. The minerals and phytonutrients found in fennel combine to help prevent high blood pressure, and colon cancer.

Just like the Fountain of Youth, it will bring “new life” to your food.  It has won 3 prestigious awards: a 2-time winner at the World Hot Sauce Awards in New Iberia, Louisiana, and a winner at the International Flavor Awards in Madison, Wisconsin. Fountain of Youth Datil Marinade adds a lot of flavor without overpowering the chicken and vegetables. It enhances the bright vibrant taste of the dish.

Are you ready for a delicious and nutritious meal? Try my Baked Tuscan Chicken and Vegetables. Serve with rice or cauliflower rice to soak up all the glorious juices from the chicken. Add a tossed green salad – you can even buy the salad kits in a bag for convenience – and you have a healthy meal that will be sure to please everyone in the family.

Enjoy!

Healthy Baked Tuscan Chicken and Vegetables

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Prep Time 15 mins

Cook Time 50 mins

Course Main Course

Cuisine Chicken & Poultry

Servings 4

Ingredients

  

• 4 skinless, boneless, chicken breast halves (about 3-4 ounces each)
• 6 ripe plum or Roma tomatoes, cut into wedges
• 3 medium zucchini, cut into sticks
• 1 bulb fennel, cut into wedges  (Can substitute 1 large onion, cut into wedges or 3 shallots, cut into wedges if fennel is not available.)
• 3 Tablespoons Extra Virgin Olive Oil – divided
• 2 Tablespoons Old St Augustine Datil Zest Seasoning – divided
• 4 cloves garlic, minced – divided
• 1 Tablespoon freshly squeezed lemon juice
• zest of one lemon
• 2 Tablespoons World Hot Sauce and International Flavor Award Winning OSA Gourmet Fountain of Youth Datil Marinade
• 1/2 teaspoon freshly ground black pepper
• 1 Tablespoon fresh rosemary leaves, minced (or 1 teaspoon dried rosemary)
• 1 teaspoon fresh fennel fronds, minced  (if desired)

Instructions

 

• Rinse vegetables to remove any dirt and germs.
• Slice tomatoes into wedges.
• Slice zucchini in half across the middle, then slice each half into wedges or sticks.
• Cut long stems from fennel bulb and save for another dish or broth.  Cut the bulb into wedges.  Chop some of the frilly leaves finely to use as an herb in the last part of the dish.
• Place all the vegetables in a baking dish and drizzle with 2 Tablespoons of the olive oil, half of the minced garlic, and 1 teaspoon of the Datil Zest.  Toss lightly to coat the vegetables in the oil and seasonings.
• In a large bowl or ziploc bag, place the chicken breasts, the remaining 1 Tablespoon of olive oil, 1 teaspoon of Datil Zest, 2 Tablespoons of Fountain of Youth Datil Marinade, the rest of the garlic, lemon juice, lemon zest,  and 1/2 teaspoon of fresh ground black pepper.  Massage marinade mixture gently into chicken breasts.
• Place chicken on top of vegetables and pour the remaining marinade mixture over the chicken and vegetables.
• Bake covered for 20 minutes in a 375 degree F oven.
• Remove dish from oven and uncover.
• Stir the vegetables and spoon liquid over chicken.  Sprinkle with the rosemary and fennel leaves.
• Bake for another 20 to 30 minutes or until the chicken breasts are cooked all the way through and the vegetables are tender.
• Serve over brown rice, cauliflower rice or noodles if desired.

Notes

Nutrition Facts

Serving Size 1 chicken breast and 1 cup vegetables

Serves 4

AMOUNT PER SERVING
Calories		234
% Daily Value*
Total Fat 9.7g		15%
	Saturated Fat 1.6g
	Trans Fat 0g
	Polyunsaturated Fat 1.4g
Cholesterol 62.1mg		21%
Sodium 113.4mg		5%
Total Carbohydrate 16.2g		5%
	Dietary Fiber 4.1g	16%
	Sugars 10.3g
Protein 21.7g		43%
Vitamin A8% Vitamin C58% Calcium6% Iron7% Vitamin D0% Vitamin E5% Vitamin K64%
These values are approximate, as the size of your chicken breasts and vegetables may vary.