5 Healthy Sheet-Pan Dinners You’ll Want To Devour

You’re 30 minutes away from a mouth-watering meal.

April 7, 2017
Chicken Tikka With Cauliflower and Chickpeas
Christopher Testani

Sheet-pan meals are brimming with the best flavors of the season—and take 30 minutes, tops. They're a busy weeknight's best friend. Read on for our five favorite sheet-pan dinner recipes, plus tips on how to pick out a winning pan for your kitchen:

Chicken Tikka With Cauliflower and Chickpeas
Christopher Testani
Chicken Tikka With Cauliflower And Chickpeas

Serves 4

4 bone-in, skin-on chicken thighs
4 bone-in, skin-on chicken drumsticks
1 cup tikka masala sauce, such as Maya Kaimal
4 cups cauliflower florets
12 ounces carrots, cut into 3/4-inch chunks
1 cup canned chickpeas, drained and rinsed
1 tablespoon olive oil
1 teaspoon garam masala
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 red onion, sliced, soaked in water for 10 minutes, and drained
1 lemon, wedged
1/4 cup plain whole or Greek yogurt
2 tablespoons chopped cilantro

1. In a resealable plastic bag, combine chicken and tikka masala sauce. Set aside for at least 15 minutes or up to overnight in the refrigerator.

2. Heat oven to 425 degrees. On a large, rimmed baking sheet, toss cauliflower, carrots, and chickpeas with oil, garam masala, salt, and pepper. Add chicken, discarding excess marinade. Cook until chicken is 165 degrees, about 30 minutes. Top with onion, lemon, yogurt, and cilantro.

Tip: One challenge with the single-pan method: All the vegetables roast at once, and you want them to be evenly cooked. Avoid too-crunchy carrots or mushy potatoes by cutting all produce into small pieces of approximately the same size.

Related: 8 Foods To Eat Tonight To De-Bloat By Tomorrow

Halibut with Potatoes and Sprouts
Christopher Testani
Halibut With Potatoes And Brussels Sprouts

Serves 4

1 pound fingerling potatoes, halved
1 pound brussels sprouts, trimmed and quartered
1 large shallot, wedged
2 tablespoons olive oil
2 tablespoons chopped mixed fresh herbs (such as parsley, thyme, and rosemary)
3/4 teaspoon kosher salt
1/2 teaspoon black pepper
1 1/2 pounds halibut fillet

1. Heat oven to 400 degrees. Place potatoes, sprouts, and shallot on a large, rimmed baking sheet. In a small bowl, whisk together oil, herbs, salt, and pepper. Drizzle half over vegetables, toss, and bake 15 minutes.

2. Remove the pan from the oven and set fish atop vegetables. Brush fish with remaining herb mixture. Roast until potatoes are tender and fish flakes easily, 12 to 15 minutes more

Related: I Replaced All Of My Cookware With The Instant Pot For One Week—Here's What I Learned

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Steak with Beans and Broccolini
Christopher Testani
Steak With Beans And Broccolini

Serves 4

1 pound small cremini mushrooms, halved
1 bunch broccolini, trimmed and cut into 2-inch lengths
4 cloves garlic, minced
2 tablespoons olive oil
1/4 to 1/2 teaspoon crushed red pepper flakes
1/2 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 can cannellini beans (15 ounces), drained and rinsed
2 New York strip steaks, 1-inch thick (about 1 1/2 pounds total)

1. Heat oven to 450 degrees. On a large, rimmed baking sheet, toss mushrooms, broccolini, garlic, oil, crushed red pepper flakes, and 1/4 teaspoon each salt and pepper. Roast 15 minutes.

2. Add beans and push the mixture to the edges of the pan. Season steaks with remaining salt and pepper and place in the center of the pan. Roast until steaks are medium rare (135 degrees), about 8 minutes, turning once midway through. Remove from the oven and let rest 5 minutes. Thinly slice steaks and serve.

Related: The 7 Best Items To Purchase At Costco, According To Nutritionists

Asian Tofu with Baby Bok Choy
Christopher Testani
Tofu With Baby Bok Choy

Serves 4

14 ounces extra-firm tofu, pressed between paper towels with a weight on top for 30 minutes
4 tablespoons sesame garlic sauce such as Simply Enjoy, divided
8 heads baby bok choy, trimmed and halved
2 teaspoons toasted sesame oil
1 to 2 teaspoon sambal oelek hot sauce or Sriracha
4 sugar snap peas, thinly sliced
1/2 teaspoon black sesame seeds

1. Heat oven to 400 degrees. Slice tofu into 1/2-inch-thick triangles and arrange on a lightly greased large, rimmed baking sheet. Drizzle with 1 tablespoon sauce and bake until top is golden, 10 to 12 minutes.

2. Remove from the oven, flip tofu, and drizzle with 1 tablespoon more sauce. Arrange bok choy on the other half of the sheet, and gently toss with sesame oil. Return to the oven and bake until tofu is golden and bok choy is tender, about 10 minutes more. Drizzle remaining sauce and sambal oelek over tofu, and sprinkle everything with snap peas and sesame seeds.

Tip: It's tempting to lay down foil to simplify cleanup, but the shiny stuff may have a dark side. Some research has shown that, as with aluminum pans, the metal can leach into foods, especially acidic ones, during cooking. Very high amounts—way more than people are likely to consume—have been linked to bone and brain diseases. If you want to be super cautious, use parchment or a silicone liner, or grease the pan extra well.

(Cooking with beautiful kitchen tools makes everything so much better—that's why we like these Copper Measuring Cups from the Rodale's Organic Life store.)

Sausage and Pepper Bake
Christopher Testani
Sausage And Pepper Bake

Serves 4

4 sweet or hot Italian turkey sausages, cut into 1-inch pieces
2 green or orange bell peppers, sliced
1 pint cherry tomatoes, halved
1 medium yellow onion, sliced
1 tablespoon olive oil
1 clove garlic, minced
1 teaspoon dried oregano
1/4 teaspoon kosher salt
1/2 teaspoon black pepper

Heat oven to 400 degrees. On a large, rimmed baking sheet, combine sausage, peppers, tomatoes, and onion. Toss with oil, garlic, oregano, salt, and pepper until coated. Roast until sausages are blistering and vegetables are golden, about 20 minutes.

 
 
Sheet pan dinner recipes
Christopher Testani
Pan Do's

Any old rectangle will suffice, right? Wrong. A quality pan has three key features:

A RIM

A short edge or lip is what differentiates a sheet pan from a cookie sheet. You want enough height to keep your ingredients from rolling off and allow juices to accumulate. That moisture lets the food cook quickly at high heat without drying out.

HEAVY METAL

Put cold food into a hot oven and the sudden temperature change can warp a flimsy pan. Look for an 18-gauge aluminum pan. Some have a textured bottom rather than a smooth one for better air circulation and more even cooking.

SURFACE AREA

Crowding the pan messes with your cooking time and prevents good browning, so make sure you're giving the food enough space. Typically, a 13-by-18-inch sheet pan (known, confusingly enough, as a half sheet) is good for four servings.

Two products that have all of the above: Oxo Good Grips Nonstick Pro Half-Sheet Pan ($25, amazon.com) and Nordic Ware Natural Aluminum Commercial Baker's Half Sheet ($10, amazon.com(If you want a pan that goes from the oven to your table for beautiful presentation, check out this Large Clay Roasting Platter from the Rodale's Organic Life store.)

If you become obsessed with your sheet pan (we don't blame you!) know that baking is only the beginning. Sheet pans also make great pizza stones—just invert and preheat in the oven, then slide your dough on top (square pizza is big now). You can also stick a wire cooling rack in a pan for oven-baked "fried" chicken that's less greasy (the fat drips down below).

The article 5 Healthy Sheet-Pan Dinners You’ll Want To Devour originally appeared on Women’s Health.