All you need is protein, vegetables, and spices
Sometimes we get stuck in a recipe rut in our house. I turned to some internet resources for some recent inspiration and quickly found myself looking at a variety of sheet pan meal recipes.
I’ve been a fan of sheet pan pancakes for a long time (I found the recipe from Ree Drummond of Pioneer Woman). Approaching dinner with a one-pan mentality is equally convenient and delicious.
I love the time factor and nourishment I get from these sheet pan meals. Typically, prep time is about 15 minutes, followed by about 45 minutes of baking/roasting time. The meal usually consists of protein and a variety of vegetables, with some kind of seasoning from herbs and spices added to enhance the flavor. Virginia Cooperative Extension has great tips for building sheet pan meals in just three easy steps.
The first step is to choose your protein. They suggest chicken, Italian sausage, pork loin, salmon, or other convenient meat choices. The key is to make sure the correct temperature is reached for food safety. Chicken should reach 165 degrees, sausages should reach 160 degrees, and meat and fish fillets should reach 145 degrees. You can also choose high-protein beans and legumes like edamame, chickpeas, and tofu.
The next step is to choose vegetables. At this point, you can go with the familiarity, or you can stretch your taste buds a little and be adventurous. The suggested combination is sweet potatoes, potatoes, broccoli and carrots. It’s really hard to go wrong. This is the perfect time for root vegetables like turnips, parsnips, and beets, as well as winter squash like butternuts and acorns. Let’s try different colors. When cutting vegetables into bite-sized pieces, make sure to cook them evenly so they cook evenly. Instead of starchy vegetables like potatoes, you can add pasta like gnocchi (potato dumplings).
After cutting the meat and vegetables, place them in the frying pan. Sheet pan measures 13″ x 18″. Although this is technically a half-sheet pan by commercial standards, most of us don’t have a full-sheet pan in our home kitchens. To make cleaning even easier, we recommend laying down parchment paper first.
At this point, you’ll want to drizzle 1-2 tablespoons of olive oil all over. This will allow the vegetables to cook more easily and prevent them from drying out. A little salt and plenty of freshly ground pepper may be all you need. But I love adding herbs (both fresh and dried) and spice blends I find here and there. Check the label to make sure the blend is not primarily salt. There are many good low-sodium blends that can add flavor without adding too much heat. Toss everything to coat in oil and seasonings.
Then put it in the oven at 375 degrees. Cooking time varies depending on the situation, but is approximately 45 to 55 minutes. You’ll know it’s done when the protein reaches the proper internal temperature.
Some people just like recipes. I don’t like following general meal preparation guidelines. Check out our sheet pan meal recipes on our website, coshocton.osu.edu. Just click on “Family and Consumer Science” and then “Cooking Tips and Recipes.”
Today I would like to share with you this quote by Will Rogers. “If you want to be successful, it’s very simple: Know what you’re doing. Love what you’re doing. And believe in what you’re doing.”
Emily Marrison is an OSU Extension Family & Consumer Sciences educator and can be reached at 740-622-2265.