one-sheet cooking | Taste For Life

Sheet Pan Lemon Shrimp

Prep Time

35 minutes

Number of Servings

Serves 4

Ingredients

2 lemons, divided
[q:1/4] cup extra-virgin olive oil
3 garlic cloves, minced
1 tsp dried oregano
1 tsp paprika
Salt and freshly ground black pepper
[q:1 1/2] lbs uncooked medium shrimp, peeled and deveined
[q:1/4] cup finely chopped fresh parsley

Directions

Preheat oven to 400°. Line a rimmed sheet pan with parchment paper. Spray paper with cooking spray.
Cut one of the lemons into wedges. Set wedges aside. Juice remaining lemon into a large bowl. Whisk in oil, garlic, oregano, paprika, and salt and pepper to taste. Add shrimp and let marinate for 15 minutes.
Transfer shrimp to prepared pan. Be sure shrimp are placed in one layer and are not crowded together.
Bake shrimp on middle rack of oven until shrimp turn opaque pink, approximately 5 to 7 minutes.
Garnish with parsley and serve with reserved lemon wedges to squeeze over shrimp.

Nutrition Info

283 Calories, 35 g Protein, 274 mg Cholesterol, 5 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 2 g Fiber, 15 g Total fat (2 g sat), 497 mg Sodium, [nut:5] Vitamin K, Phosphorus, [nut:3] Vitamin C, [nut:2] Zinc, [nut:1] Vitamin E, Calcium, Iron, Magnesium, Potassium

Crispy Za’atar Chicken and Cauliflower

Number of Servings

Serves 4

Ingredients

2 tbsp melted ghee or clarified butter
3 tbsp za’atar
1 tbsp fresh lemon juice
[q:1 1/2] tsp kosher salt
1 head cauliflower, cut into florets (about 4 cups)
1 red onion, cut into 1" wedges
3 heads garlic, tops trimmed
2 lemons, halved
2 lbs bone-in, skin-on chicken thighs (4 large thighs)

Directions

Preheat the oven to 425°F and line a rimmed sheet pan with foil.
In a small bowl, combine the melted ghee, za’atar, lemon juice and salt. Place the cauliflower, onion, garlic heads, halved lemons and chicken on the prepared sheet pan. Add the seasoning mixture and toss until evenly coated. Arrange everything into a single layer on the pan.
Bake for 40 to 45 minutes, then broil on high for 1 minute, or until the skin is crispy. Squeeze the roasted garlic cloves out of the heads and sprinkle over the chicken, then serve.

Nutrition Info

665 Calories, 43 g Protein, 239 mg Cholesterol, 25 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 5 g Fiber, 45 g Total fat (14 g sat), 931 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin C, Phosphorus, [nut:3] Vitamin B2 (riboflavin), Zinc, [nut:2] Vitamin B1 (thiamine), Folate, Potassium, [nut:1] Vitamin A, Vitamin K, Calcium, Iron, Magnesium

Carrot Fries with Cinnamon Salt

Prep Time

30 minutes prep time

Number of Servings

serves 2 generously

Ingredients

6 carrots, peeled and cut into [q:1/2] x 2-inch batons
4 Tbsp sunflower oil
[q:1/2] tsp fine sea salt
Pinch of ground cinnamon

Directions

Preheat oven to 425°.
Arrange carrot batons in a single layer on two baking trays, and then rub over oil. Bake for 13 to 14 minutes until softened.
In the meantime, mix together salt and cinnamon.
Remove carrot fries from oven and scatter liberally with cinnamon salt. Serve hot alongside Fiery Butternut Squash Ketchup (recipe follows).

Nutrition Info

Per serving (without ketchup): 318 Calories, 2 g Protein, 18 g Carbohydrates, 5 g Fiber, 28 g Total fat (4 g sat), 490 mg Sodium, [nutrition:5] Vitamin A, E, [nutrition:2] Vitamin B6, K, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), C, Potassium

Ratatouille Sheet Pan Chicken

Prep Time

60 minutes

Number of Servings

Ingredients

2 whole chickens, cut into eighths
Salt and black pepper
2 tsp paprika
2 tsp garlic powder
2 tsp onion powder
2 tsp oregano
1 red onion, cut into wedges
4 cloves garlic, minced
1 red bell pepper, sliced
1 pint cherry tomatoes
2 yellow squash or zucchini, cut into rounds
3 Tbsp freshly chopped basil
3 Tbsp balsamic vinegar
2 Tbsp honey
2 to 3 Tbsp olive oil to drizzle

Directions

Preheat oven to 400°.
Place chicken pieces on 1 large sheet pan or 2 standard-size sheet pans. Season with salt, pepper, paprika, garlic powder, onion powder, and oregano. Add vegetables and basil to pan and massage all with vinegar, honey, and oil.
Bake for 50 minutes until cooked through and golden.

Nutrition Info

617 Calories, 45 g Protein, 23 g Carbohydrates, 3 g Fiber, 38 g Total fat (10 g sat), 316 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, Phosphorus, [nutrition:4] Vitamin C, [nutrition:3] Vitamin B12, Zinc, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, Potassium, [nutrition:1] Vitamin A, E, K, Folate, Iron

One-Sheet Asian Salmon, Snap Peas, and Potatoes

Prep Time

40 min
prep time

Number of Servings

serves 6

Ingredients

1 to 3 Tbsp olive oil, divided
3 large potatoes, peeled and chopped into 1-inch pieces
Kosher salt and black pepper
[q:1/4] cup low-sodium soy sauce
1 garlic clove, crushed
[q:1/2] tsp sesame oil
12 oz fresh or frozen sugar snap peas
6 salmon fillets

Directions

Preheat oven to 400°. Grease a large baking sheet with several teaspoons of the olive oil.
In a large bowl, drizzle 1 tablespoon or more of the olive oil over the potatoes. Season with salt and pepper and toss to coat potatoes with oil. Spread potatoes over one end of prepared baking sheet and roast for 10 minutes.
Meanwhile, in a small bowl, stir together soy sauce, garlic, and sesame oil and season with pepper.
In the same bowl you used for the potatoes, drizzle snap peas with remaining olive oil and season with salt and [q:1/4] teaspoon pepper.
Pull baking sheet from oven and place salmon fillets on pan. Pour soy sauce mixture over salmon. Add snap peas to pan as well. Bake for 15 to 20 minutes, until salmon flakes easily with a fork and potatoes are tender.

Nutrition Info

960 Calories, 86 g Protein, 24 g Carbohydrates, 4 g Fiber, 56 g Total fat (12 g sat), 722 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B3 (niacin), B6, B12, C, E, Phosphorus, Potassium, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:3] Magnesium, [nutrition:2] Vitamin K, Iron, [nutrition:1] Zinc

Sheet Pan Cooking

Jes Gallagher

Homemade Keto Sheet Pan Chicken with Rainbow Vegetables.

One pan? No problem!

Is it possible to make a tasty and nourishing meal with just one pan? Indeed, it is! Best of all, cleanup’s a breeze. Easy to assemble, one-pan meals are the go-to technique for busy nights.

Tips for One Pan Cooking

The recommended size for a rimmed sheet pan is 13x18 inches. Don’t substitute a smaller size. When ingredients are crowded onto a smaller pan, they don’t brown as well.
If you’re preparing a meal for a family of six or more, use a 14x20-inch rimmed baking sheet. You can also substitute two 9x13-inch baking sheets. Technically, you’re using two sheet pans, but the extra room keeps food from steaming when it should be roasting.
To achieve optimal browning, look for pans made of heavy-duty uncoated aluminized steel or natural aluminum. Even though they’re not nonstick, they’ll develop a seasoned coating the more they’re used. Pans with a 1-inch raised lip are best for containing ingredients.
For speedy cleanup, line a sheet pan with parchment paper. Bake food on the paper. When the meal’s done, discard the paper to reveal a cleaner pan in need of less scrubbing.
If your sheet pan is lined, skip oiling it.
Consider seasoning ingredients separately. Season the vegetables with spices, but toss the protein in a separate sauce.
Pair ingredients that have similar cooking times. If the vegetables cook faster than the protein, they could end up burning. Tender veggies such as asparagus and squash pair better with delicate proteins like fish. Hearty items like carrots and potatoes require a longer cooking time and are best roasted alongside dense proteins, such as cuts of bone-in chicken.
Add ingredients to the pan in stages. Items that take longer go in the oven first (think root vegetables). Roast until they’re almost done, and then slide a quick-cooking protein (fish, thinly sliced chicken breast) on top of the veggies. If the protein cooks more quickly than anticipated, remove it from the oven and set it aside until all the ingredients are done.
Keep items that need to be flipped frequently on a separate side of the pan away from something that should not be turned often, such as fish.
If you’re cooking something that needs to be crispy, or an item that’s breaded, place it on a cooling rack fitted atop your sheet pan for the most air flow.
If the food needs additional browning, turn your oven broiler on at the end of the roasting time. Broil until the desired level of crispiness is achieved. Be sure to watch the oven closely so the food won’t burn. Never place a sheet pan lined with parchment paper under the broiler, as the paper could catch fire.