Adding nutrition to a daily menu involves incorporating a variety of nutrient-dense foods from all food groups to ensure you’re meeting your body’s needs for essential vitamins, minerals, protein, carbohydrates, and fats. Aim to fill half of your plate with colorful fruits and vegetables at each meal. They are rich in vitamins, minerals, fiber, and antioxidants. Here one recipe to help you to load up on vegetables.

Chicken and Rice with Veggies

1lb Chicken (Breast or other)
2 Cloves Garlic
1 Onion
4 Carrots
3 Parsnips
2 Potatoes

1 Cup Butternut Squash
3 Cups Cooked Rice
1 teaspoon Thyme
1/2 teaspoon salt
1/2 teaspoon black pepper
1 cup Chicken Stock
1 cup Cheese (your choice)

Bake or Sauté chicken until cooked through. Dice onion, carrots, parsnip, potato and squash. Drizzle with garlic and olive oil. Roast in the oven for about 30 minutes, until soft, but not mushy.
Put rice, roasted veggies and cooked chicken in a casserole dish with chicken stock. Bake 350 for 15 minutes. Top with cheese and cook 5 minutes more.