Teriyaki Chicken with Vegetables

 Serves 4 I Prep time 10 minutes I Cooking time 25–30 minutes

Ingredients

• ¼ cup soy sauce
• 3½ tablespoons brown sugar
• 2 tablespoons coconut oil
• 1 tablespoon sesame oil
• 2 teaspoons Tabasco or Sriracha sauce, or to taste
• 4 chicken breasts, boneless and skinless
• 4 cups broccoli florets
• 1 pound carrots, peeled and chopped
• 4 cloves garlic, minced
• 1–2 tablespoons sesame seeds, for garnish (optional)

Directions

1. Preheat the oven to 375°F. Line and grease a sheet pan.
2. In a large bowl, whisk together the first 5 ingredients (through Tabasco).
3. Add the rest of the ingredients except the sesame seeds. Toss to coat.
4. Place the chicken in a single layer over the sheet pan and surround with the vegetables. Scrape any leftover soy sauce mixture over the chicken.
5. Bake until chicken and vegetables are browned and crisp at the edges (about 25–30 minutes).
6. Sprinkle with sesame seeds and serve.

Nutrition (per serving)

Calories 348, Carbs 27.5 g, Fat 14.4 g, Protein 28.3 g, Sodium 1055 mg

 

Roasted Salmon with Lemon & Rosemary

 Serves 4 I Prep time 5 minutes I Cooking time 20 minutes

Ingredients

• 4 6-ounce salmon fillets, skinless and boneless
• 1 pound vegetables of choice (like asparagus, green beans, bok choy, or thinly sliced zucchini)
• 2 lemons, sliced thinly and divided
• 6 sprigs fresh rosemary, divided
• Salt and pepper, to taste
• 2–3 tablespoons olive oil, divided

Directions

1. Preheat oven to 400°F. Line and grease a sheet pan.
2. Layer the vegetables, half the lemon slices, and half the rosemary on the sheet pan, in that order, drizzling each layer with about a tablespoon of olive oil.
3. Place the salmon fillets over the sprigs of rosemary.
4. Season with salt and pepper.
5. Arrange the remaining rosemary sprigs over the fish.
6. Top with remaining lemon slices and drizzle with remaining olive oil.
7. Bake, until fish can be flaked easily with a fork and vegetables, are tender (about 20 minutes).

Nutrition (per serving)

Calories 257, Carbs 6.1 g, Fat 18 g, Protein 20.5 g, Sodium 1017 mg

 

Steak Fajitas

Serves 4 I Prep time 15 minutes I Cooking time 15–25 minutes

Ingredients

• 1 pound flank steak, sliced
• 2 cloves garlic, minced
• 1 medium red onion, cut into wedges
• 3 bell peppers (preferably one of each color), sliced very thinly
• ¼ cup olive oil
• 8 tortillas
• 1 lime, cut into wedges
• Fresh cilantro, chopped, for garnish

For seasoning

• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper

Directions

1. Preheat oven to 400°F. Line and grease sheet pan.
2. Place the steak, garlic, onion, and bell peppers in a large bowl. Drizzle with oil and toss to coat.
3. Combine seasoning ingredients and add to steak-vegetable mixture.
4. Toss to coat.
5. Spread the ingredients on the sheet pan in a single layer, with no overlaps.
6. Bake until beef is of desired doneness (about 12–25 minutes).
7. Wrap tortillas in foil and place in the oven to heat through (about 10 minutes).
8. Garnish meat and vegetables with chopped cilantro.
9. Serve with warmed tortillas and lime wedges.

Nutrition (per serving)

Calories 438, Carbs 27.2 g, Fat 26 g, Protein 27.3 g, Sodium 529 mg

 

Baked Eggplant Parmesan

Serves 6 as an appetizer or 4 as the main entrée I Prep time 20 minutes plus 30 minutes or more resting time  I Cooking time 45 minutes

Ingredients

• 1 large eggplant, sliced ¼-inch thick rounds
• 2 tablespoons milk or water
• 2 large eggs
• 1 cup panko breadcrumbs, more if needed
• 1 ½ teaspoons Italian seasoning
• 4 tablespoons parmesan cheese, grated, divided, more for serving
• 1 to 1 ½ cups basil and garlic tomato sauce
• 1 ½ cups mozzarella cheese, shredded
• Fresh basil leaves for garnish
• Salt and pepper

 Directions

1. Salt the eggplant slices on both sides and place in a strainer. Let rest for at least 30 minutes and up to 2 hours to get rid of excess moisture trapped in the eggplant. With paper towels, carefully wipe the salt and water off the eggplant slices on both sides.
2. Preheat oven to 375°F.
3. Mix the breadcrumb, Italian seasoning, and 2 tablespoons of parmesan cheese. Place mixture in a shallow dish. Beat the egg and milk in another shallow dish.
4. Dip sliced eggplant into milk and egg mixture, shake to remove excess, and coat with breadcrumbs on both sides. Place in a single layer on a plate until all have been coated.
5. Line a baking sheet with edges with parchment paper. Brush with some olive oil.
6. Arrange the eggplant slices on the baking sheet. Season with salt and pepper.
7. Bake 15 minutes. Flip over and bake for another 10-15 minutes, until golden brown on both sides.
8. Remove from oven. Top each eggplant slice with about 1 ½ to 2 tablespoons of the tomato sauce. Top with mozzarella cheese. Sprinkle with remaining parmesan.
9. Place back in the oven and bake for another 10-15 minutes, until the cheese has melted, and eggplants are tender.
10. To serve, garnish with basil leaves, and sprinkle with some more parmesan if desired.

Nutrition (per serving)

Calories 239, Carbs 26 g. Fat 9 g, Protein 15 g, Sodium 1332 mg

 

All recipes are from Louise Davidson’s book Sheet Pan Cooking: From Oven to Table, Quick & Easy, Everyday, One-Pan Meal Recipes.

 

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