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Compliments of Diana Dyer, MS, RD
www.CancerRD.com


"Create a Meal" Family Meal

Yet another example of how I feed my family and myself (when they would still like some meat and poultry yet I am much more vegetarian) without cooking two entirely separate meals.
  • 1 package Green Giant "Create a Meal" (found in the frozen foods section)
  • 8 oz. oven-roasted lemon pepper chicken, cut in strips (something like this can usually be found in the meat department, all ready to bake)
  • 4-5 oz. 5-spice tofu (previously baked) - cut into strips or diced
  • 3/4 c. canned black beans
  • 1 1/2 T. olive oil
  • 3 T. chopped fresh parsley (optional)
  • 3 T. chopped fresh rosemary (optional)

Directions:

  • Add 1 T. olive oil to large baking dish (9 x 13).  Place 2/3 of vegetable mix in dish.  Add chicken strips and 1/2 c. of black beans
  • Add 1/2 T. olive oil to small baking dish (9x9 or smaller).  Place a 1/3 of vegetable mix in dish.  Add tofu and 1/4 c. black beans.
  • Open seasoning packet.  Use only 1/2 of the total package to cut down on sodium content.  Sprinkle 2/3 of the remaining seasoning on the chicken mixture and 1/3 on the tofu mixture.
  • If desired, add 2 T. each of parsley and rosemary to the chicken mixture and 1 T. each of the herbs to the tofu mixture.
  • Stir the contents of each dish and bake at 450 for 20-25 minutes, until chicken is thoroughly cooked.

Serve over pasta, with a green salad.
Chicken mixture serves 2-3, tofu mixture serves 1.