1. Roasted Salmon, Broccoli, and Sweet Potatoes
Ingredients
4 Servings
1 bunch broccoli (about 1 1/2 lb.), cut into florets (can use frozen broccoli florets,
defrosted)
4 tablespoons olive oil, divided
1 packet of salt free lemon pepper seasoning
4 6-oz. salmon fillets (if using frozen salmon, defrost first)
2 medium sweet potatoes, cut into thick sticks
2 lemons, cut into wedges
Preparation
Preheat oven to 400°. Toss potatoes in olive oil and a pinch of black pepper. Place on
baking sheet. Roast potatoes for 5 minutes then take out of oven.
Toss broccoli and 2 Tbsp. oil on the baking sheet; season with ½ a tablespoon of lemon
pepper seasoning.
Push potatoes to one side of baking sheet. Roast broccoli and potatoes, tossing
occasionally, until browned and crisp-tender, 12–15 minutes.
Remove baking sheet from oven and rub salmon with 1 Tbsp. oil; season with 2
tablespoons lemon pepper seasoning, dividing between 4 salmon filets.
Push broccoli and potatoes to the edges of baking sheet and place salmon in the center.
Place lemon wedges around salmon filets.
Roast until salmon is done throughout, 10–15 minutes. An easy way to test this is to if the
salmon easily flakes or tears away from the filet with a fork.
2. Roasted Chicken and Vegetables
*This recipe can be used with different cuts ofchicken (cook times will vary)
*Different vegetablescan be used for this recipe.
Serves 4
Cooking time: 30 minutes
Roast: To bake in oven receiving heat from top and bottom of the oven.
Ingredients
4 half corn cobs, frozen, defrosted
4 chicken breasts, fresh or frozen, if frozen defrost
1 bag baby carrots
4 tablespoons olive oil
3 tablespoons Mrs. Dash original seasoning blend or no-salt seasoning of choice
Preparation
Preheat oven to 400 degrees. Line a sheet pan with aluminum foil. Place carrots on sheet
pan and toss to coat with 1 tablespoon of olive oil and 1 tablespoon of seasoning blend.
Roast for 5 minutes in oven and then take sheet pan out of oven.
Move carrots to one side of sheet pan. Place chicken breast on sheet pan and coat with 2
tablespoon of olive oil, half a tablespoon on each chicken breast. Sprinkle a tablespoon of
seasoning blend among the chicken breast.
Roast chicken for 10 minutes and then take sheet pan out of oven. Make room for corn on
sheet tray. Place corn on sheet tray dividing the last tablespoon of olive oil among the
corn. Sprinkle the last tablespoon of seasoning blend evenly among the corn. Place sheet
tray back in the oven.
Roast everything for an additional 15 minutes.
Cook until chicken reaches internal temperature of 165 degrees. (If you do not have a
thermometer you can slice chicken open. If juices are clear, then the chicken is done.)
3. Meal Price for Roasted Salmon, Broccoli, and Sweet Potatoes
*All of these items can be found at Piggly Wiggly in Alberta neighborhood and surrounding
areas
*If you do not have sheet pan, you can use a disposable roasting pan.
Disposable roasting pans-$0.99 each Lemons- $0.79 Sweet Potatoes-$0.99
Olive Oil-$3.89 Salmon-$5.79 Tilapia- $6.75
* If you can’t find salmon you can use tilapia.
Item Price
1 bunch of broccoli $1.00
1 packet of salt-free lemon pepper seasoning $0.99
4 frozen salmon filets $3.88
Two sweet potatoes $1.98
One lemon $0.79
Total Price $8.64
4. Meal Price for Roasted Chicken and Vegetables
*All of these items can be found at Piggly Wiggly in Alberta neighborhood and surrounding
areas
*If you do not have sheet pan, you can use a disposable roasting pan.
Disposable roasting pans-$0.99 each Corn- $3.99
Olive Oil- $3.89 Chicken Breast-$5.95
Item Price
Four frozen half corns on the cob $1.00
Four boneless skinless chicken breast $5.95
1 bag baby carrots $1.59
Mrs. Dash original seasoning blend $3.09
Total Price $11.63
