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Heart Healthy Sheet Pan Dinner

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Contributed by: BMC's Teaching Kitchen

sheet pan dinner

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This recipe for a sheet pan dinner is customizable to your favorite foods. Choose whichever vegetables are your favorite to roast and your protein of choice! You can add a starchy side, like rice, to create a well rounded meal. 

Serves:
4 servings
Total Time:
30 minutes
Prep Time:
10 minutes
Cook Time:
20 minutes

Ingredients


Vegetables - 3 cups hearty vegetables (such as peppers, onions, green beans, broccoli, cauliflower) Olive_oil - 1 Tablespoon Lemon - 1 medium Garlic - 1 clove Olive_oil - 1 Tablespoon Protein - 1 lb boneless, skinless chicken OR firm tofu Salt - 1 pinch

Instructions

Step 1
Preheat the oven to 400°F.
Step 2
Chop vegetables into 1 inch cubes and put on a sheet pan.
Step 3
Drizzle 1 Tablespoon of olive oil over the vegetables. Using your hands, mix the vegetables to coat with oil and spread them evenly across the sheet pan.
Step 4
Roast in the preheated oven for 20 minutes.
Step 5
While the vegetables are roasting, chop and marinate the chicken.
Step 6
To make the marinade, juice the lemon into a bowl and remove any seeds. Mince the garlic and add to the bowl. Add 1 tablespoon olive oil to the bowl. Chop the chicken into large pieces and add to the bowl.
Step 7
Mix with your hands until coated. Set aside until ready to cook. Wash your hands.
Step 8
Once the vegetables have cooked for 20 minutes, add the chicken to the same sheet pan and cook for another 15-20 minutes. To check the doneness, cut into 1 piece of chicken with a knife and make sure the inside is white/slightly pink and not translucent.
Step 9
Sprinkle the entire tray with a pinch of salt.

Notes

Enjoy the the tray meal as is or try one of these variations: 

Chicken and Rice dinner: Boil 1 cup of rice per package instructions. Serve on the side with roasted protein and vegetables

Rice Bowl: Boil 1 cup of rice per package instructions. Serve rice topped with lettuce, roasted vegetables and protein, and your favorite salad dressing or a dollop of guacamole or hummus.   

Tacos: Clean romaine leaves. Use romaine leaves as a taco shell by adding the roasted chicken and vegetables to the inside rib of the leaf. Top with guacamole and lime wedge. 

Whole grain pasta: Boil 1 box pasta per package. Once cooked, add the roasted protein, vegetables, and your favorite low sodium tomato sauce and stir until combined

***If you do not have an oven, you can use a stove top/hot plate and make a stir fry (cook chicken and vegetables in a frying pan). You can also recreate this recipe with frozen vegetables and precooked chicken or a can of beans.

Nutrition Information

Serving Size:
¼ serving
Calories:
345 Calories
Fat:
19g
Saturated Fat:
3g
Carbohydrates:
Net Carb: 7g
Dietary Fiber:
3g
Protein:
36g