Hi everyone! My name is Liliana Flores, and I’m excited to join Clemson Extension as the new Nutrition Educator for the Expanded Food and Nutrition Education Program (EFNEP) in Spartanburg County. I’m a recent graduate of Clemson University with a degree in Food Science and Human Nutrition, and I am grateful to be in this role because it allows me to use my knowledge to help my community. I’m excited to grow in this role, learn from my community, and build meaningful connections while making a positive difference in the lives of others.
Outside of nutrition, I enjoy a little bit of everything! You can find me playing pickleball, dancing, running, reading, cooking, swimming, or playing with my niece. I wanted to share a recipe I tried recently from a creator on Tik Tok named @itzangiemacias. Not only was the food yummy, but it also included seasonal vegetables! This usually makes it easier to find in stores and bumps the prices down. If you grow your own food, then you just pick it out of your garden! The soup is full of nutrients and fiber which will help with overall health. I hope you love it and make it one of your go-to recipes this fall!
Recipe: Butternut Soup with Chicken Sandwich
Ingredients:
Soup
- 1 Butternut squash
- 1 Carrot
- 1 Medium sweet potato
- ½ White onion
- 4 Garlic cloves
- 2 Roma tomatoes
- 1 Bell pepper (any color)
- Salt and pepper
- Paprika
- 4-5 Cups vegetable broth (low sodium) or water
Chicken Mozzarella Sandwich
- Whole grain bread
- 3-4 oz chicken breast
- ⅛ cup (≈ 14 g) of mozzarella cheese (low-fat) cheese *or cheese of your choice
Equipment
- Knife/cutting board
- Baking sheet
- Blender
- Pot
- Skillet
Directions:
Soup:
- Prep the vegetables: Cut all vegetables into medium-sized cubes and spread them evenly onto a sheet pan – recommend leaving the skin on for more nutrients!
- Season: Drizzle with black pepper and salt and toss until the vegetables are evenly coated.
- Roast: Bake at 400°F for about 40 minutes, or until the vegetables are tender and lightly browned.
- Blend: Transfer the roasted vegetables to a blender. Add 4–5 cups of vegetable broth and blend until smooth and creamy.
- Heat the soup: Pour the blended soup into a pot and warm over low-medium heat for about 5 minutes, stirring occasionally to ensure everything heats evenly.
Sandwich:
- Prepare the chicken: Pat a 3–4 oz chicken breast (about the size of your palm) dry with a paper towel. Season both sides with salt and black pepper.
- Heat the skillet: Add 1 tablespoon of oil to a skillet and heat over medium-high heat.
- Cook the chicken: Place the chicken breast in the skillet and cook for about 7 minutes per side, or until the internal temperature reaches 165°F.
- Let it rest: Remove the chicken from the skillet and allow it to rest for about 5 minutes before adding it to the sandwich.
- Build your sandwich: Place 2 slices of whole-wheat bread on a clean surface. Add ⅛ cup of mozzarella cheese to one slice, followed by the cooked chicken breast. Top with the second slice of bread.
- Toast: Place the sandwich in a skillet and toast both sides until the bread is golden brown and the cheese is warm and melty.
- Serve: Slice in half and enjoy your chicken mozzarella sandwich alongside your warm roasted vegetable soup!
