5 Servings of Veggies in ONE Dinner That Doesn’t Taste Like Sawdust
Like a great many people, you may be looking for ways to boost the nutritional value in your meals. We're always on the lookout for little ways to make the same tasty foods we already love work a little harder. We also love to hide some veggies in other foods, but that's a story for another time.
This time around, we're making chicken sliders. But with veggies. And we aren't just talking about the lettuce and tomato you might put in your sandwich - we're hiding a whole three servings of veggies in the chicken patty itself, and some oats.
We know it sounds crazy. Just trust us here. It still tastes like chicken, but you have a bunch of extra fiber, vitamins and minerals working in your favor now. You know exactly what went into it (unlike some brands of frozen patties, where the ingredients list is so long and so chemical-sounding that by the end you're still not sure whether or not it's food), so the slight difference in color from the norm shouldn't be a shock. And besides, you're putting it on a bun anyway, probably covered in ketchup, barbecue or buffalo sauce and a mountain of lettuce, tomato, pickles and onion.
Ingredients:
1 pound raw ground chicken
3/4 cup quick or old-fashioned plain oatmeal
1/4 cup grated Parmesan or Pecorino-Romano cheese
1 Tablespoon cayenne pepper (you can use paprika instead if someone's not into spicy food)
1/2 teaspoon salt
1/2 teaspoon black pepper
2 Tablespoons powdered chicken bouillon
2 Tablespoons dried parsley
2 cups butternut squash puree
1 yellow squash
3/4 lb chopped cauliflower
Buns, cheese and sauce or veggies of choice for serving.
Tools:
Knife, cutting board, grater, food processor, measuring cups and spoons, mixing bowls, loaf pan, aluminum foil, cooking spray, meat thermometer. A gallon zip-close plastic bag can also make the process easier, if you have one.
If you're not buying you butternut squash already peeled and cubed, the first thing you should do is preheat the oven to 350 and toss the squash in. It's much easier to skin, cut and mash or blend if it's been roasted first - and roasting it will take about an hour. Your oven needs to preheat anyway, so go ahead and put it to work a little early.
However, if you brought home the peeled, cubed, steamable kind, you've just saved yourself about 40 minutes of waiting, and can skip this part and go right to the steaming process. Steam it according to package directions, and once it's done, just set it aside for a bit. We'll pulverize it later.
Start out by measuring your oatmeal and your grated cheese, cayenne or paprika, salt, pepper, and powdered bouillon into the food processor. Pulse it a couple times for about ten seconds, and once it's fine and powdery, transfer it to another bowl or container to make room in the food processor.
In the event you have a whole head of cauliflower, give it a wash and chop it now. If your cauliflower is the fresh or frozen already-crumbled variety, you get to save a bunch of effort and skip those steps. Whichever one you started with, put it in the steamer or microwave now. It'll need a little time to cook up - but not near as much as the squash. Keep an eye or an ear on it to make sure you don't end up turning it into baby food by overcooking it. Although honestly, if it does turn to mush, it just saves you from having to put it into the food processor later - so pick and choose your battles. (Would you rather poke cauliflower mush out of the steamer basket or scrub it off the food processor blades?)
Take your yellow squash and shred it with the fine side of your grater. This will be the first ingredient into the plastic bag, if you're using one - and into the mixing bowl if you're using one of those instead.
Turn your pound of ground chicken into the bag or bowl you just put the shredded squash into. Add the parsley to this mix, too.
About now, that cauliflower should be finishing up. Drain off any excess water and put the cauliflower into the food processor (assuming you didn't choose the cook-it-into-mush route). Give it a couple quick pulses, scraping down the sides occasionally, until most of the major lumps have been pulverized. You don't need it to be totally smooth; the texture helps with holding the chicken mix together. Once it's done in the food processor, add it to the chicken mixture.
This chicken thing will have to sit and wait until your butternut squash is ready to go - so hopefully you planned ahead a little, or you can keep yourself occupied until it's done roasting.
Once your squash is done roasting, peel it and hack it into rough cubes. It should be pretty soft by this point. If you started with a whole squash, you'll likely only need the neck portion of it to make up your two cups. Put the squash cubes into the food processor and give it all a whirl. You'll probably have to pause often and scrape down the sides, as squash tends to be a bit sticky and climb out of reach of the blades.
After you've pureed your squash, add it to the chicken mixture, pour the dry ingredients (oats, cheese, spices) over top, and mix it all together. If you've been working with a plastic bag like we tend to, zip it closed with a little air left in it and try not to be too rough when you squeeze. Containing the mess is a lot harder if you explode the bag by splitting a seam.
Once it's all thoroughly mixed together, line your loaf pan with a layer of aluminum foil and spray it lightly with cooking spray. The end goal is for this chicken to come out in a neat, single piece - although if you end up with chicken sloppy joes, they'll probably still be just as good. More fun for the kids, even.
Transfer your chicken from the mixing bowl or bag into the lined loaf pan, and bake it on the middle rack at 350 degrees for about an hour and a half. Make sure to test the temperature with a meat thermometer before serving - your goal is 165 or higher before we can call it done.
Allow it to cool in the pan for a few minutes after removing it from the oven, which will make removing and slicing it easier. Lift it from the pan using the aluminum foil as a grip, and turn it over on the cutting board. Peel back the foil and slice into half inch pieces. For best results, you can toast them in a frying pan to crisp them up a little on the surface before putting them on a bun and covering with sauces, cheese and whatever other veggies you prefer. * We’ve tried ranch, buffalo, caesar, honey mustard, spicy mustard, sweet Thai chili, barbeque, and Chick-Fil-A's chicken sauce. All of these were varying degrees of good, let us know what you try and think!
Adding some veggies to the sandwich and/or eating with a side of roasted veggies, carrot sticks or salad can bring you up to all five recommended servings of vegetables with one meal! *Disclaimer: not an excuse to eat potato chips and cookies for the other two meals of the day.
This week’s post was a bit of an experiment. We already had a recipe ready to go, but it just wasn't enough. So we tinkered and we toyed and we cooked some more until we came up with this. It’s a strange concoction, that’s for sure. It’s also amazingly versatile and we’re already discussing all the ways we use this recipe in other meals. What did you think? Let us know over on Facebook, or in the comments below! We love to hear from you and hear what you think about the foods we make.
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