sheetpan salmon and veggies
sheetpan salmon and veggies
sheetpan salmon and veggies
sheetpan salmon and veggies
This formula will help you create a sheet-pan meal that serves four. (You can modify the amounts for a different number of servings, but be sure not to overcrowd the pan.) Mix and match the categories so you have a lean protein, nonstarchy vegetable, starchy vegetable or legume and a flavorful component. Chop veggies into uniform pieces, then combine all ingredients on a large rimmed baking sheet coated with cooking spray. Roast at 425°F until the protein is cooked through and veggies are tender, 15 to 35 minutes. Different items may require different cooking times, so start checking for doneness after 15 minutes. If needed, you can remove the pan from the oven, transfer the cooked items to a plate, and return the pan to the oven to keep cooking.
Dinner really can be as easy as dumping everything onto a sheetpan and throwing it in the oven with this formula and the below recipe ideas and combinations.
Lean Protein
16-20 ounces
Beef tenderloin Chicken Halibut Pork chops or tenderloin Salmon Shrimp Tempeh Tilapia Tofu Turkey cutlets
Nonstarchy Vegetables
4-8 cups
Asparagus Bell peppers Broccoli Brussels sprouts Carrots Cauliflower Green beans Kale Mushrooms Okra Onions Tomatoes Zucchini
Starchy Veg or Cooked Legumes
2 cups
Acorn or butternut squash Beans (black, pinto, kidney) Corn Edamame Green peas Lentils Parsnips Potatoes Pumpkin
Flavor
1-2 Tbsp. spices and/or 1/4-1/2 cup sauce
Citrus juice Greek yogurt Mustard Olive oil Salsa Tahini Spice blends (Italian herb, Cajun, Creole) Spice rubs (fajita, curry, barbecue)
creole chicken and shrimp with corn and peppers and onions on white plate on blue background
Sheet-Pan Creole Chicken & Shrimp
CAL 368, CARB 31g
Shrimp, chicken sausage, chicken thighs, red bell pepper, green bell pepper, onion, cherry tomatoes, corn, Creole spice blend
Sheet-Pan Ginger-Tahini Glazed Salmon (pictured above)
CAL 555, CARB 37G
Salmon, green beans, mushrooms, sweet potatoes, reduced-sodium soy sauce, tahini, honey, ginger, rice vinegar
chicken fajita sheet pan dinner with black beans and greens in a white bowl on light blue background
Sheet-Pan Chicken Fajita Bowls
CAL 343, CARB 24g
Chicken tenders, kale, onion, red bell pepper, green bell pepper, black beans, low-fat plain Greek yogurt, lime juice, fajita seasoning
Pork, potatoes and broccoli on a white plate on a light blue background
Sheet-Pan Paprika Pork with Potatoes
CAL 323, CARB 29G
Pork tenderloin, broccoli, red onion, Yukon Gold potatoes, low-fat sour cream, roasted red bell
peppers, Dijon mustard, lemon juice, garlic, smoked paprika
More inspiration:
Easy Sheet-Pan Dinners
One-Dish Dinner Recipes for Diabetes
creole chicken and shrimp with corn and peppers and onions on white plate on blue background
creole chicken and shrimp with corn and peppers and onions on white plate on blue background
chicken fajita sheet pan dinner with black beans and greens in a white bowl on light blue background
chicken fajita sheet pan dinner with black beans and greens in a white bowl on light blue background
Pork, potatoes and broccoli on a white plate on a light blue background
Pork, potatoes and broccoli on a white plate on a light blue background
