Simple Sheet Pan Meals!
Learn simple steps to creating a healthy weeknight meal using a sheet pan for easy clean up. Keep flavorful ingredients on hand like seasonal vegetables, herbs, and spices to boost the nutrient intake. Switch out the protein depending on your mood or what you have on hand. This is a very verstaile and effortless way to serve up your next dinner!
Mealtime can seem overwhelming at times with figuring out not only what to make, but the time factor of preparation and clean up. Try not to stress, have a plan. Sheet pan meals make prep time and clean up easy, because all you need is a sheet pan and some simple staples.
Check out some tips for making easy and delicious sheet pan meals the whole family will love…
- Have parchment paper ready for a no fuss liner on your sheet pan before cooking, this can even be set up in the morning.
- Think…lean protein…add seasonal vegetables…and that's it!
Some tasty Ideas can be...
- Chicken fajitas
- Turkey sausage & peppers
- Fish with asparagus
- Stuffed peppers
- Pork tenderloin with sweet potato fries
- Meatballs with zucchini topped with parmesan
Pair some foods with similar cooking times or put longer cooking foods in first to get a head start then add the other ingredients later.
Cut up longer cooking foods thinner like carrots or sweet potato.
Cut up quicker cooking foods thicker like zucchini, or eggplant.
Season foods on the sheet pan before cooking, add a drizzle of olive oil or some olive oil spray.
Flip foods at least 1x during cooking to even out the crisp texture and ensure the foods are completely cooked.
Wrap moist foods in a foil pack to keep other foods crisp (like fish).
Add everything on the pan, roast in the oven until vegetables are crisp and golden and meats are cooked through.
Chicken Sheet Pan Stir Fry: (from the Nutopia Meal Planner)
Serves 4
Ingredients:
2 red bell pepper, chopped
2 orange bell pepper, chopped
4 large carrots, sliced
4 scallions
2 cups broccoli, chopped
1 1/2 lb. chicken breast, chopped ( about 2-3 chicken breasts)
4 Tablespoons tamari
2 tsp. garlic minced
1 1/3 Tablespoons maple syrup
1 1/3 Tablespoon ginger, grated
1 1./3 Tablespoons olive oil
Directions:
Pre-heat the oven to 375 degrees.
Chop peppers, carrots, green onions, broccoli, and chicken.
Mince garlic and ginger.
In a small bowl, mix together tamari, garlic, maple syrup, and ginger.
Line a sheet pan with parchment paper, cook the chicken for 15 minutes.
Add the vegetables to the same pan as the chicken.
Pour sauce mixture over all the vegetables and chicken.
Bake for 20 minutes or until chicken is cooked through with internal temperature of 165 degrees.
***Be creative, incorporate other vegetables too like cauliflower, green beans, sweet potato.
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