One pan meals with Lisa Lewey-Shields

ciKitchen is sponsored by Harvest Market

Champaign, Il (WCIA) - Need to boost up your libido or love life naturally?   Guest chef, Lisa Lewey-Shields, has 25 natural aphrodisiacs that might help out naturally... but not over night.

Also, impress your valentine this year with some easy one pan meals with roasted vegetables.... great for your Valentine evening meal or any evening meal 365.... in the oven, on the grill, or on the campfire.

Vegetarian Sheet Pan Super

Adapted from Pioneer Woman and Tweaked by Lisa

Ingredients:

1 head of cauliflower, broken into florets

2 cup Brussels sprouts, stemmed and cut in half. Pull off outer leaves

1 large red bell pepper, seeded and cut into chunks

2 cups of petite baby carrots

½ of bunch of asparagus stalks, snapped or trimmed and cut in half

One 14 oz package of firm tofu, drained, pressed between paper towels and dried.

Olive oil

Kosher salt and black pepper

¼ cup soy sauce or tahini sauce

(You may change up the veggies or add others to this mixture, Zucchini, mushrooms, tomatoes, onions, other peppers, etc)

Change out the protein …. Omit the tofu and only have the vegetables…

Directions:

Preheat oven to 425°.

Prep all the veggies. You can do this the night prior to preparing the meal.

Place veggies on foil lined jelly roll pan. Thin flat arrangement, Do not over crowd.

Prep tofu by draining tofu. Place between paper towels to remove excess moisture.

Slice tofu vertically into rectangular slices, and repeat the paper towels to remove more moisture.

Cut the slices in half from one corner to the opposite corner to form triangles.

Arrange the tofu on the sheet pan with the veggies.

Drizzle olive oil over the top of the tofu and veggies. Gently toss or rub tofu and veggies to totally coat and cover.

Sprinkle salt and pepper. (Tofu needs salt and pepper ….)

Add a very light drizzle of soy sauce to the top of each tofu triangle.

Spread everything out in an even layer.

Toss in oven for 25 mins.

Remove the pan about at the halfway point and flip everything over.

When the tofu and veggies are browned and caramelized around the edges, they are finished. Do not let them burn.

 

Steak and Onion and Bell Pepper Sheet Pan Dinner

Adapted from The Pioneer Woman and Tweaked by Lisa

Ingredients:

2 red bell peppers, seeded and cut into rounds

2 yellow bell peppers, seeded and cut into rounds

1 large onion, trimmed and cut into rounds

2 boneless steaks, your choice about 11½ inches thick

4 Tablespoons (½ stick) butter

Montreal or other favorite steak seasoning

Cooking spray

Directions:

Position one rack in the center of the oven and another one on the highest rack.

Preheat the broiler to high.

Line a jelly roll pan with tin foil and spray the tin foil with cooking spray.

Arrange the peppers and onions on the sheet pan. Spray with cooking spray. *

Lay the steaks on top of the veggies.

Place 1 tablespoon of butter on each of the steaks and sprinkle with steak seasoning.

Place the pan on the center oven rack and broil for 3-4 mins for med rare (my preferred way), 4-5 for med and 5-6 for well.

Using metal tongs, carefully turn over the steaks. Sprinkle this side with seasoning and lay the remaining pats of butter on top of the steaks.

Broil until the top is really brown. About 3-4, 4-5 etc more mins. Take a peek a minute or two into this stage. If it doesn't’t seem to be broiling enough into this stage, place the sheet pan onto the highest rack and give it a min or two longer.

Do the touch test at this point..

Touch your thumb and first finger together….squeeze the fatty part, inside and outside of your palm just below the thumb , that is how a medium rare steak feels. Touch your thumb and middle finger… this is a medium. Thumb and ring finger is a medium well and I do not understand why but thumb and little finger is a well done steak. Also remember that the thinner a steak is the faster it cooks and more well done it will be.

Test your steak and see if it feels like how your thumb .

If to your desired liking, plate and serve with a side dish and side salad. Enjoy !

*If you would like to broil the veggies at this time to make them softer, tenderer and caramelized, place under broiler for 1-2 mins watching them as not to burn them. Turn over the veggies after this step.

 

Sausage and Root Veggie Sheet Pan Dinner

Adapted by Pioneer Woman and Tweaked by Lisa

Ingredients:

½ pound Brussels sprouts, Trimmed, stemmed and halved

2 parsnips or turnips, your choice, trimmed and cut into wedges

2 sweet potatoes, peeled and cut into wedges

2 medium onions, red, white, sweet or Spanish, trimmed and quartered

1 small butternut squash, peeled, cleaned, cut into discs or strips. Same size as above

3-4 Tablespoons of olive oil

½ teaspoon dried sage

½ teaspoon Thyme

Sprinkles of kosher salt

1 teaspoon black pepper

6-8 Sausages… your choice polish, brats, beer, Italian, original, turkey

v You can cut the veggies in wedges or you can cube them. Just so that all the veggies are the same size so they cut at the same rate.

v You can also use peppers, eggplant, mushrooms and zucchini, just note that these veggies take less time to roast so they can be added at the halfway mark. Just make sure to rub with oil and seasonings before adding to the pan.

v You can use other spices of your choice for flavor, such as gran garlic and gran onion or sprinkles of Cavender’s. If you use Cavender’s omit the salt above.

Directions:

Preheat oven to 425°

Line jelly roll pan with tin foil, enough so it lines up the sides also.

Drizzle veggies with olive oil. And sprinkle with the seasonings. Toss everything with your hands until all are coated. Arrange on pan so veggies lay flat. Do not crowd.

Roast veggies until half way tender, about 20 mins

Remove from oven and lay sausages on top of veggies. If using softer roasting veggies, add them at this time also. Make sure they are oiled and seasoned before adding into the oven.

Return to oven and continue cooking for about 20 mins more until all veggies are fork tender and roasted and have caramelized edges and the sausages are fully cooked.

Serve with side salad.


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