Jerk chicken, skillet steak and banana bran muffins from Emily Richards

Jerk Chicken and Sweet Potato Sheet Pan Supper

Jerk seasoning is an easy way to add flavour to any protein. Here it is paired up with classic chicken for an easy sheet pan supper.

Recipe:

• 4 chicken legs, cut into thighs and drumsticks (about 2 lbs./1 kg)
• 1/2 cup (125 mL) jerk seasoning sauce or paste
• 2 small sweet potatoes, scrubbed
• 1 onion, cut into thin wedges
• 1 tbsp (15 mL) canola oil
• 2 tsp (10 mL) chopped fresh thyme or 3/4 tsp (4 mL) dried
• 1/4 tsp (1 mL) each salt and pepper

Preheat oven to 400ºF (200ºC).

Pierce chicken pieces all over with fork. Toss with jerk sauce and place on parchment lined baking sheet. Roast for 15 minutes.

Meanwhile, cut sweet potatoes into 1 inch (2.5 cm) wide fries and place in a large bowl. Add onion, oil, thyme, salt and pepper and toss well to coat.

Add to baking sheet and roast for another 25 minutes or until chicken is no longer pink and sweet potatoes are tender.

Serves 4 to 6.

Skillet Steak Dinner for Two

Lean protein is a perfect addition to your meal plan for 2025! This simple skillet steak is fast and ready to add to your plate with some spinach and mushrooms for a tasty dinner.

Recipe:

• 2 fast fry striploin steaks
• Salt and pepper
• 1 pkg (227 g) sliced cremini mushrooms
• 1 tbsp (15 mL) extra-virgin olive oil
• 1 pkg (142 g) baby spinach or arugula
• 1/4 cup (60 mL) balsamic dressing
• Grape tomatoes, halved or sliced red onion (optional)

Sprinkle steaks with a pinch of salt and pepper; set aside.

Add mushrooms to a nonstick skillet along with oil and a good pinch of salt and pepper. Cook, stirring over medium-high heat for about 6 minutes or until browned and tender. Remove to a bowl.

Return skillet to medium high heat and cook steaks, turning once or twice for about 6 minutes or until cooked to desired doneness.

Divide spinach among two plates and top with mushrooms and drizzle with balsamic dressing. Add tomatoes if desired. Serve alongside steak.

Serves 2.

Banana Bran Muffins

Adding some bran to your day is an easy way to bump up fiber and feel great! Add some blueberries or other fruit into it to add to the flavour.

Recipe:

• 2 cups all-purpose flour
• 1/2 tsp (2 mL) baking soda
• 1/2 tsp (2 mL) baking powder
• 1/4 tsp (1 mL) salt
• 1 cup (250 mL) packed light brown sugar
• 2 large eggs
• 1/2 cup (125 mL) canola oil
• 2 tsp (10 mL) vanilla
• 1-3/4 cups (425 mL) natural wheat bran
• 1 cup (250 mL) mashed ripe bananas (about 3)
• 1 cup (250 mL) milk or orange juice
• 1 cup (250 mL) fresh or frozen blueberries or raisins (optional)

Preheat oven to 375°F (190°C).

Grease a 12-cup muffin pan or line it with paper liners.

In a large bowl, whisk together flour, baking soda, baking powder and salt.

In another large bowl, whisk together sugar, eggs, oil and vanilla. Stir in bran, banana and milk. Pour over flour mixture and stir until combined. Stir in blueberries.

Pour batter into prepared muffin cups, dividing evenly. Bake for 20 to 25 minutes or until a tester inserted in the center of a muffin comes out clean. Let cool in pan on a wire rack for 5 minutes, then transfer muffins to the rack to cool completely.

Makes 12 muffins.

Tip: Store muffins in an airtight container at room temperature for 3 days or in the freezer for up to 2 weeks.

Variation: Dairy-Free Bran Muffins: Substitute orange juice for the milk. Add 1/2 tsp (2 mL) grated orange zest for additional flavor.

More of Emily's recipes can be found on her website.

Banana Bran Muffins from Emily Richards. (Leighanne Evans/CTV News)