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Weeknight Sheet Pan Dinner

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Contributed by: BMC's Teaching Kitchen

Sheet Pan Dinner

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A sheet pan dinner is a way to make an entire, balanced meal on one sheet pan (also called baking sheet or cookie tray) in the oven. You can throw leftovers over a salad, or onto some tortillas. The recipe is one of our framework recipes, designed to be flexible in terms of ingredients. The choice of protein, vegetables and seasonings is yours, depending on what you have on hand and what you prefer.

 

 

 

 

 

 

 

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

Ingredients


Vegetables - 1 ½ cups chopped roasting vegetables (non-starchy) such as peppers, onions, green beans, broccoli or cauliflower Potatoes - 1 ½ cups chopped potatoes or sweet potatoes Oil - 1 Tablespoon canola, avocado, sesame, peanut or light olive oil Lemon - 1 medium juiced Garlic - 1 clove Seasoning - 1-2 teaspoons dried herbs of spices of your choice (or 1-2 Tablespoons fresh herbs, chopped) Oil - 1 Tablespoon canola, avocado, sesame, peanut or light olive oil Protein - 1 lb boneless, skinless chicken, firm tofu or white fish Salt - 1 pinch

Instructions

Step 1
Preheat the oven to 400°F.
Step 2
Chop vegetables and potatoes into 1 inch cubes and put on a sheet pan, and drizzle with 1 Tablespoon oil. Spread vegetable/potato mixture evenly on sheet pan.
Step 3
Roast in oven for 20 minutes.
Step 4
While the vegetables are roasting, chop the protein, or leave whole (i.e. chopped tofu or chicken; whole chicken breasts and filets of fish).
Step 5
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 oil, and your herbs/spices to the bowl.
Step 6
Add protein to the marinade, and mix with your hands until coated. Set aside until ready to cook. Wash your hands.
Step 7
Once the vegetables have cooked for 20 minutes, add the protein to the same sheet pan and cook for another 15-20 minutes. Cooking times vary depending on protein type and size.
Step 8
Sprinkle the entire tray with a pinch of salt.

Notes

Note that the cooking time of the protein depends on which protein you use, and how large or small you cut it. The smaller the pieces, the shorter the cooking time.

What to do with leftovers:

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
Sodium:
200