Jessica Teller - One-Pan Wonders: 50 Clean Eating Sheet Pan Recipes for Delicious, Healthy Hands-Off Suppers, Lunches and Snacks Straight From the Oven

Copyright 2015 Jessica Teller

All rights reserved. No part of this text may be reproduced in any form without the express written permission of the author.

Vegetarian and Vegan

Chapter Four: Pork and Beef

I love cooking and Im deep into clean eating but sometimes life comes in between. When Im short of time or just lazy I always cook in a sheet pan and its truly a life saver. Its the easiest kind of cooking but dont let that statement fool you, its usually these dinners that put a smile on my familys faces.

I created this book to teach you the fundamentals of one-pan cooking. In this book I will teach you to become flexible in your cooking, the mindset Im trying to convey is that cooking is not only following recipes, its also a creative process and what Ive found is that experimenting with different ingredients in a pan usually result in a tasty supper.

When cooking in a sheet pan were focusing on roasting, baking and broiling. What were looking for is flavors and juiciness, were not going to be grilling the food dry, were going to take advantage of the pan and produce amazing dinners.

The best thing about one-pan cooking is the easy prep, the easy process and the easy cleanup, lets get cooking.

Sheet Pan Basics

Sheet pans or Rimmed Baking Sheets are usually associated with baking things like cookies, scones or pizzas and to some, cooking healthy delicious dinners in one seems strange. Im here to tell you however that sheet pan dinners are probably one of the most underrated kinds of dinners.

To make the recipes in this book youll obviously need a sheet pan. I recommend at least having one 18-by-13 inch sheet pan, preferably youll want to have two.

There are sheet pans with a nonstick coating, these sheet pans are great for the occasional users but they doesnt hold up from all the wear and tear of the sheet pan cook and thats why I dont recommend them. The nonstick coating might actually come off and you probably dont want the coating to contaminate your dinner. In this book we use nonstick cooking spray or a splash of oil to create our own nonstick surface, however, when were making lean meats, baked goods or sugary fruits were using parchment paper or foil.

These cheap and simple tools help prevent food from sticking to the pan, they also make cleanup even easier.

Contents

Serves: 4 | Hands-On Time : 15 minutes | Total Time: 1 hour 10 minutes

This easy to make, hands off meal will certainly put a smile on your familys faces. Roasted provencal vegetables and chicken, is there more to say? You cant go wrong with this recipe, the combination is just unbeatable.

Ingredients-

Directions-

Preheat oven, 450 degrees. On a rimmed sheet pan, mix zucchini, tomatoes, and onion with 2 tablespoons oil. Season with salt and spread on one half side of the pan. Blend potatoes with 2 tablespoons of oil and season. Spread on the other side of the pan.

Roast in the oven till the potatoes start turning brown, this usually takes around 25 minutes.

Remove pan from oven and flip the vegetables. Add the chicken to the center of the sheet pan, brush the skin with juices from the pan and season. Roast till the chicken is cooked through and the skin is turning brown this usually takes 20-30 minutes. Let the chicken rest for 10 minutes, slice and serve!

Nutrition - 610 calories, 29g carbohydrates, 25.5g fat, 61g protein.

Serves: 4 | Hands-On Time : 10 minutes | Total Time: 40 minutes

Broccoli is probably the healthiest vegetable you can eat, rich in vitamin C, A and K this vegetable is a staple in my diet and it should be in yours to! When combined with chicken and one of my favorite herbs it tastes great too.

Ingredients-

Directions-

Preheat your oven to 450F. Mix broccoli with salt, pepper and 2 tablespoons of oil and spread on a sheet pan. Roast till tender and golden brown, around 20 minutes.

Meanwhile, combine chicken slices, 1 teaspoon oil, salt and pepper in a large bowl, toss to combine. Push broccoli to one side of the sheet pan and arrange the chicken on the other side (in a single layer).

Roast till chicken is cooked through, around 10-15 minutes. Add the mixture to a serving bowl, add rosemary, olives, parsley, lemon juice, lemon zest, the almonds and toss to combine. Serve and enjoy!

Nutrition- 340 calories, 15g carbohydrates, 19g fat, 32g protein.

Serves: 4 | Hands-On Time : 15 minutes | Total Time: 1 hour 15 minutes

Green beans are good as they are but together with lemon and garlic they turn into something amazing. Lemon and garlic is such a great combination and can be used in a variety of dishes. Ive noticed that the combination between lemon-garlic, green beans and chicken makes a great dinner!

Ingredients-

Directions-

Preheat oven to 450F. Coat a large sheet pan with 1 tablespoon of olive oil. Arrange the lemon slices on one of the short sides of the sheet pan.

Combine the remaining oil, lemon juice and garlic in a large bowl. Season the mixture with salt and pepper and add the green beans, toss to coat. Using a slotted spoon, gently remove the green beans and lay them on top of the lemon slices. Add the potatoes to the bowl and toss to coat, arrange the potatoes on one of the long sides of the pan. Add the chicken to the bowl and once again, toss to coat.