Healthy Lunch Ideas for School and Work. Sweet Potatoes, Broccoli and Chicken Thighs. This lunch is great for kids, teens or adults. INGREDIENTS below. Everything is made in the oven at the same time because I need the stove to make dinner. Easy and Healthy Lunch Ideas.
Ingredients
2.2 lbs/1 kg sweet potatoes
½ tsp salt
½ tsp ground black pepper
½ tsp garlic powder
½ tsp smoked or regular paprika
2 tbsp olive oil
2.2 lbs/1 kg broccoli
½ tsp salt
½ tsp ground black pepper or to taste
1/4 tsp garlic powder
3 tbsp olive oil
4 chicken thighs
1/4 tsp salt – to taste
1/4 tsp ground black pepper – to taste
½ tsp dried thyme
2 large garlic cloves
3 tbsp lemon juice
Yogurt sauce
1 cup greek yogurt
3 tbsp lemon juice
3 tbsp olive oil
2 pinches garlic powder
Salt and pepper to taste
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Heat your oven to 400 degrees F or 204 Celsius. First I’ll peel a little over 2 lbs/1kg of sweet potatoes. Trim off the ends and cut them into sticks. If they’re very long, cut them in half because they have to fit in the insulated container. Put parchment on a sheet tray for easy clean up. Season the sweet potatoes with ½ tsp each of salt, ground black pepper, garlic powder and paprika. I’m using smoked, you can also use sweet paprika. 2 tbsp olive oil. Mix it all up. I don’t like to dirty up a bowl, it’s just one more thing to wash. And you can easily do this on the sheet tray. Spread them in a single layer. 2 lbs just fit on this half sheet tray. Cook in the heated oven for about 45 minutes. We’ll use the broccoli florets for this recipe. The stalk can be peeled, cut up and sauteed or used in stock and soups. Cut the broccoli into bite size pieces. You don’t want them too big because it’s hard to get into and out of the container. Put the broccoli on a parchment lined sheet tray. Season with ½ tsp salt, ½ tsp ground black pepper, ¼ tsp garlic powder and 3 tbsp olive oil. Mix that up and spread it in a single layer. Put this in the heated oven. Smash up 2 big garlic cloves. These are 4 boneless skinless chicken thighs. Poke them all over with a knife so the seasoning will get absorbed into the meat. Salt and pepper, ½ tsp dried thyme. Fresh lemon. A few tablespoons of juice. Put the smashed garlic in and mix it all up. The chicken has some fat on it so we don’t even need to add any olive oil, you can if you want to. This goes into the oven. Put the sweet potatoes on the top rack. Broccoli and chicken on the middle rack.
After the first 20 minutes, mix the broccoli. Some of them will have turned golden brown. Taste one and see if it’s done to your liking. Otherwise back in the oven for a few more minutes. Take the sweet potatoes out. It’s easiest to use a wide spatula so you can turn a lot of them at a time. Back in the oven until completely cooked. Next, my daughter’s special sauce for the chicken and vegetables. 1 cup of greek yogurt, 3 tbsp of lemon juice, 3 tbsp olive oil, salt and pepper to taste and 2 pinches of garlic powder. Stir well and give it a taste. Adjust the seasonings if you need to. The broccoli is done in about 30 minutes. Sweet potatoes in 45. Chicken in 35. I like to cut up the chicken and leave it in the juices so it’s even tastier. In the morning after I reheat the food, chicken goes in the smaller container. The sweet potatoes and broccoli in the larger one. Of course you can put everything in one container, I just like it separate. Wipe the inside top of the container if food gets on there. Close it up tight and it’ll stay hot for many hours.
I showed you 4 servings, but you can make as many servings as you need from this simple recipe,. I hope you liked this healthy and easy lunch. Subscribe and I’ll see you next time. Thanks for watching!
hi guys today I’m going to show you what I pack my daughter for her school lunch I make everything the day before and just heat it up in the morning I packed them in these containers so they stay warm for a couple of hours until lunch this one I’ve had for many years and she was very little so if you get one or two of these containers they’ll last a long time and you or your kids can have a nice hot lunch for a drink I just pack water in the Zoar rushi container I bought several of these for me and my family and use them daily fill it with water you can keep it in the car or take it to work or school and you’re not throwing away plastic bottles each day so this is really good for the environment too this lunch is great for kids teens or adults we’ll need sweet potatoes broccoli and chicken thighs the ingredients are right below in the description section everything’s made in the oven at the same time because I need the stove to make dinner heat your oven to 400° F or 204° C first I’ll peel a little over 2 lb 1 kg of sweet potatoes trim off the ends and cut them into sticks if they’re very long cut them in half because they have to fit in the insulated container put parchment on a sheet tray for easy cleanup season the sweet potatoes with half a teaspoon each of salt ground black pepper garlic powder and paprika I’m using smoked you can also use sweet paprika 2 tbspoon of olive oil mix that all up I don’t like to dirty up a bowl it’s just one more thing to wash and you can easily do this on the sheet tray spread them in a single layer 2 lbs just fit on this half sheet tray cook in the heated oven for about 45 minutes we’ll use the broccoli fetes for this recipe the stock can be peeled cut up and sauteed or used in stock and soups cut the broccoli into bite-sized pieces you don’t want them too big because it’s hard to get into and out of the container put the broccoli on a parchment lined sheet tray season with half a teaspoon salt half a teaspoon ground black pepper 1/4 taspo garlic powder and 3 tbsp olive oil mix that up and spread it in a single layer put put this in the heated oven smash up two big garlic loaves these are four boneless skinless chicken thighs poke them all over with a knife so the seasoning will get absorbed into the meat salt pepper half a teaspoon dried thyme fresh lemon a few tablespoons of juice put the smashed garlic in and mix it all up the chicken has some fat on it so we don’t even need to add any olive oil you can if you want to this goes into the oven put the sweet potatoes on the top rack broccoli and chicken on the middle rack after the first 20 minutes mix the broccoli some of them will have turned golden brown taste one and see if it’s done to your liking otherwise back in the oven for a few more minutes take the sweet potatoes out it’s easiest to use a wide spatula so you can turn a lot of them at a time back in the oven until completely cooked in the meantime we’ll make my daughter special sauce for the chicken and vegetables 1 cup of Greek yogurt 3 tbspoon of lemon juice 3 tbspoon of olive oil salt and pepper to taste and two pinches of garlic powder stir this well and give it a taste adjust the seasonings if you need to the broccoli is done in about 30 minutes sweet potatoes in 45 Chicken in 35 I like to cut up the chicken and leave it in the juices so it’s even tastier in the morning after I reheat the food chicken goes in the smaller container the sweet potatoes and broccoli in the larger one of course you can put everything in one container I just like it separate wipe the inside top of the container if food gets on there close it up tight and it’ll stay hot for many hours so we’ve got the vegetables the chicken the sauce was in the fridge overnight and it’ll be fine for a few hours in her backpack water don’t forget to pack a fork use a dinner Fork so it can get all the way down into the Container I just put a paper towel down and wrap the fork in it rubber band to keep everything together there are plastic forks at school but that’s more waste this is a dent from the container being dropped but it still works fine and holds heat for many hours if you want to get any of these containers I’ll put links right below the video I showed you four servings but you can make as many servings as you need from the simple recipe I hope you like this healthy and easy lunch see you guys next time bye for now what are you making your lunch I already said I’m making this for my daughter my daughter this is my daughter’s my daughter’s oh brocc thank you it’s for my daughter I love broccoli thank you my daughter my daughter bye bye mother by see you later