Simplify your cooking, maximize your nutrition! Dive into the quick, family-friendly joy of one-pan meals. With numerous possibilities, we’ll guide you through the essential elements to craft diverse sheet pan recipes, ensuring your mealtime stays exciting.

1. Choose your protein:

a. Chicken sausage/breast/thighs
b. Salmon
c. Tilapia
d. Shrimp
e. Tofu
f. 93% lean beef
g. Pork chops/tenderloin
h. Turkey sausage/bacon

2. Choose your veggies/fruits:

a. Brussels sprouts
b. Mushrooms
c. Bell peppers
d. Onions/shallots
e. Asparagus
f. Squash
g. Zucchini
h. Potato
i. Sweet potato
j. Apples
k. Tomatoes
l. Olives
m. Broccoli
n. Cauliflower
o. Green beans
p. Carrots
q. Eggplant
r. Kale
s. Beets

3. Choose your flavors:

a. Extra Virgin Olive oil (classic choice)
b. Avocado oil
c. Italian dressing
d. Balsamic vinegar
e. Vinaigrettes
f. Grated/crumbled cheeses
g. Lemon juice
h. Dijon mustard
i. Garlic powder
j. Garlic cloves
k. Fajita/taco seasoning
l. Seasoned saltm. Italian seasoning
n. Dill
o. Paprika
p. Salt
q. Black pepper
r. Dried mustard

 

4. Account for cooking times:

Meat	Approx. cooking time at 400 degrees**
Whole chicken breast, bone-in	30-40 minutes
Whole chicken breast, boneless	20-30 minutes
Whole chicken thighs, bone-in	30-45 minutes
Whole chicken thighs, boneless	25-40 minutes
Salmon	8-12 minutes
Whitefish	8-12 minutes
Pork tenderloin, whole	45-60 minutes
Pork chops, cut into 1-inch pieces	20-40 minutes
Tofu (cook on separate pan), cut into 1-inch cubes	30-45 minutes

**cook to internal temperatures recommended by the USDA

 

Vegetable, cut in 1⁄2 inch chunks	Approx. cooking time at 400 degrees
Asparagus	8-15 minutes
Beets	25-40 minutes
Broccoli	10-15 minutes
Brussels sprouts, halved	20-30 minutes
Squash	25-40 minutes
Cauliflower	25-45 minutes
Carrots	30-45 minutes
Tomatoes	25-50 minutes
Eggplant	25-45 minutes
Bell Peppers	30-45 minutes
Potatoes	25-35 minutes
Sweet potatoes	30-40 minutes
Zucchini	40-55 minutes

 

5. Proper Slicing: cut ingredients uniformly to ensure even cooking.

6. Stir: to help evenly cook the dish, stir ingredients halfway through cooking.

7. Enjoy! Happy cooking.