Dietitians Dish – March 28, 2022
Save Big with Sheet Pan Dinners!
Sheet pan meals save time without taking shortcuts on flavor. With easy prep and hands-off cook time, they’re a simple dinner option. Plus, they allow for a variety of flavor combinations. They’re a convenient way to boost your servings of vegetables, deliciously baked to perfection. Serve them with some fruit and a side of brown rice or quinoa and you’ve got a delicious meal on the table with time to spare for other tasks.
Time Saving Tip:
If you prep all your vegetables at one time, they’ll be ready to use the rest of the week without the daily mealtime prep.
If you prep all your vegetables at one time, they’ll be ready to use the rest of the week without the daily mealtime prep.
Prep Saves Money:
Less will go to waste if you unexpectedly don’t have time to prep a meal you planned. You’ll save money using what you purchased rather than resorting to costly take-out.
Less will go to waste if you unexpectedly don’t have time to prep a meal you planned. You’ll save money using what you purchased rather than resorting to costly take-out.
Sheet Pan Shrimp Fajitas
- 1 lb. peeled, deveined shrimp
- 2 rainbow bell peppers, sliced
- 1 large sweet onion, sliced
- 1 Tbsp. olive oil
- 2 Tbsps. low-sodium taco seasoning
- 1 lime juiced
- 1/4 cup chopped cilantro (optional)
- 8 small flour tortillas warmed
Directions:
- Preheat oven to 425 F.
- Toss shrimp, peppers, onions, olive oil, taco seasoning and lime juice in large bowl until well-seasoned. Spread single layer on baking sheet and bake 15-20 minutes, or until shrimp is cooked and veggies are tender.
- Remove from oven and garnish with cilantro.
- Serve in tortillas with your favorite toppings.
Recipes (adapted) and images courtesy of HealthyFamilyProject.com.
Sheet Tray Lemon – Parmesan Chicken
with Artichokes, Tomatoes & Onions
- 1 medium yellow onion, cut into 8 wedges
- 2 Tbsps. Dijon or coarse mustard
- 2 Tbsps. lemon juice
- 2 Tbsps. unsalted butter, melted
- 1 cup panko breadcrumbs
- 2 Tbsps. grated Parmesan cheese
- 1/4 tsp. black pepper
- 1-1/4 lbs. boneless, skinless chicken breasts, cut into 1-inch strips
- 1 can (14 oz.) quartered artichoke hearts, drained and rinsed
- 1 cup grape tomatoes
Directions:
- Preheat oven to 425 F. Spray a large, rimmed sheet tray with nonstick cooking spray. Spread onion in single layer on prepared tray and spray with cooking spray; roast 10 minutes.
- In wide, shallow dish, stir mustard, lemon juice and butter. In large zip-top plastic bag, combine breadcrumbs, cheese, and pepper.
- In batches, dip chicken in mustard mixture to coat; add to bag with breadcrumbs and toss to coat.
- Push onion to 1 side of tray; spray onion and tray with cooking spray. Stir artichokes and tomatoes into onion, place chicken in single layer on opposite side of tray. Spray chicken and vegetables with cooking spray.
- Roast 10 minutes or until bottom of chicken is brown; turn chicken and stir vegetables. Roast 15 minutes longer or until internal temperature of chicken reaches 165 F.