Chicken with Roasted Butternut Squash

Week 2: Go-to Meal

Chicken with Roasted Butternut Squash

This week I made a dish that represents a typical meal for me.

Ingredients

 1 butternut squash

2 chicken breast

olive oil

salt

pepper

paprika

garlic powder

onion powder

cucumber

red grapes

Process

I didn't use a recipe since this is a meal that I make pretty frequently. I first peeled and sliced the squash. Then I cut it into cubes and placed them on two trays. Next, I drizzled olive oil on top along with sprinkling salt and pepper. I mixed them up to make sure everything was evenly coated and put them into a 400 degree pre-heated oven for about 25 minutes. While the squash was in the oven, I cut my chicken into pieces that were relatively the same size. I coated them in a mixture of olive oil, paprika, garlic powder, onion powder, salt, and pepper. Then I put them in the oven for about 20 minutes. I let them rest for a few minutes before slicing one to eat for dinner. Along with the chicken and butternut squash, I added cucumber and grapes to my plate.

Reflection

For a typical dinner for the week, I usually make chicken along with rice, potatoes, or squash. This week I chose squash, which I really enjoy because it has a more distinct flavor than potatoes do. However, it takes more time to prepare it because I have to peel it and it can be a difficult shape to cut. When it was in the oven, I had one tray above the other and switched them halfway through to ensure they would cook evenly. For the chicken, I estimated how much of each spice to add. I probably put twice as much paprika compared to the other seasonings. To make the meal complete for me, I added a fruit and vegetable. This week I had left over cucumber form my pasta salad that I needed to finish and some red grapes.

Plate
I chose the My Food as Medicine Plate. I picked it because it separated starchy vegetables from the vegetable section and it has a section for healthy oils. My meal fits the plate by having a protein, starch, veggies, spices, oil, and fruit. It doesn't fit in a few ways. My plate isn't made half up of vegetables and fruit. I also did not have any whole grains or herbs on my plate. I would modify my meal to include a cooked green vegetable, herbs, and a grain like quinoa. I would add another vegetable because it would give me more nutrients than raw cucumbers and it would fill my plate up. I would add the quinoa for a new texture, magnesium, and fiber. For the herbs, I could add some garlic and oregano to the quinoa.