Sheet Pan Dinners: Three Meals In 90 Minutes

Sheet Pan Dinners: Three Meals In 90 Minutes

Putting dinner on the table
just got easier with this meal prep plan that bangs out three
dinners at once. All the mix-and-match ingredients you need for
three different meals are cooked on single sheet pans, making
cleanup easy, too.

The cooked ingredients are simply seasoned with salt and pepper
for maximum versatility. Add more varied flavors when you dish up
by incorporating the suggested herbs, spices, dressings, and
garnishes.

Each meal provides 4 servings. The food can be served at room
temperature, reheated in a microwave, or reheated by sautéing the
ingredients briefly in a pan with oil.

Primal Sheet Pan Dinners Menu

  • Chicken Fajita Bowl
  • Steak & Broccoli “Stir-fry”
  • Greek Chicken Plate

This menu is only a guide. Feel free to mix and match the
ingredients with your tastes in mind.

Primal Sheet Pan Dinners Shopping List Tools

  • 3 half-size rimmed sheet pans (13”x18”)
  • Parchment paper or foil (for easier cleanup)
  • Spatula, for mixing ingredients while they cook
  • Food storage containers

Make-Ahead Ingredients


  • Avocado oil
    or extra virgin olive oil
  • Salt and pepper
  • 8 skin-on, bone-in chicken thighs (This equals 1 chicken thigh
    per person/per meal. Add a few more chicken thighs for bigger
    appetites)
  • 1 ½ to 2 pounds steak, about 1 inch thick (try flank steak,
    top sirloin steak, or strip steak)
  • 1 pound small potatoes (about 2 inch-diameter) if desired
  • 2 delicata squash
  • 3 bell peppers
  • 1 red onion
  • 1 large bunch broccoli
  • 8 ounces cherry tomatoes

Fresh Foods, Garnishes & Flavor Enhancers

  • Cumin
  • Chili powder
  • 1 bunch green onion
  • 1 head of garlic
  • 2 inches ginger root
  • 2 avocados
  • 2 5-ounce bags of baby spinach
  • 1 bunch fresh cilantro
  • 2 bunches fresh Greek herbs (choose from dill, parsley, mint,
    or oregano)
  • 1 lime
  • 1 lemon
  • 1 container salsa
  • Toasted Nori or
    SeaSnax
  • 1 jar kalamata olives
  • 1 bag frozen cauliflower rice

Optional Enhancements From Our Own Primal Kitchen® Recipes and
Products

Primal Sheet Pan Dinner Plan

Time: Approximately 90 minutes

Heat oven to 425 ºF/218 ºC

Cover sheet pans with parchment paper or foil (optional).
IMPORTANT NOTE: Parchment paper cannot go under a broiler. Do not
use parchment paper under the steak when broiling.

Sheet Pan #1

Cut the small potatoes into ½-inch-thick rounds. Spread the
potatoes out on a sheet pan. Lightly coat the potatoes with

avocado oil
.

Pat chicken thighs dry with paper towels. Arrange chicken
thighs, skin side up, on the sheet pan with the potatoes. Set
aside.

Sheet Pan #2

Cut the delicata squash in half lengthwise and scoop out the
seeds, peel the red onion and cut in half, stem and seed the bell
peppers. Cut all vegetables into 1/2-inch slices.

Spread the vegetables out on a sheet pan. Lightly coat with

avocado oil
. Set aside.

Sheet Pan #3

Cut the broccoli into florets. Spread broccoli florets out
across one side of a sheet pan. Spread the cherry tomatoes out on
the other side of the pan. Lightly coat everything with
avocado oil
. Set aside.

And finally…pat the steak dry with paper towels. Season
generously with salt. Set aside on a plate.

Cooking Instructions

Season the ingredients on all three of the sheet pans with salt
and pepper.

Put all three of the sheet pans in the oven. Set the timer for
20 minutes. Gently mix and toss the vegetables once or twice while
they cook.

After 20 minutes, remove the squash, onion, bell peppers,
broccoli, and tomatoes from the oven. (If the vegetables aren’t
cooked enough for your preference, they can stay in the oven a bit
longer.)

Set the timer for 10 minutes, and continue to cook the chicken
thighs 10 minutes more until the skin is browned and chicken is
cooked through (165 °F).

While the chicken finishes cooking, scrape the vegetables off
one of the sheet pans into a food storage container. Set the steak
on this sheet pan. (NOTE: Parchment paper cannot go under a
broiler. Remove parchment paper before broiling the steak.)

When the timer goes off, remove the chicken from the oven. Turn
the broiler on to high.

Place the sheet pan with the steak on the top rack under the
broiler. Broil the steak, flipping once, until the meat registers
135°F (medium-rare) and the meat is charred on the edges, about 4
to 5 minutes a side. Let the cooked steak rest outside the oven for
10 minutes before slicing it thinly against the grain.

Set food storage containers out on the counter. Separate the
chicken and steak into containers. Store the potatoes in one
container. Store the delicata squash, onion, and bell peppers in
another container. Store the broccoli in one container and the
tomatoes in another. All of these cooked ingredients will stay
fresh in the refrigerator for 3 to 5 days.

Assembling the Meals

When you’re ready to eat, take out the containers and assemble
a meal. You can assemble the ingredients into meals any way you
like, but here are three ideas:

Meal #1: Chicken Fajita Bowls

Shredded chicken with roasted delicata squash, red
onion, and bell peppers, plus avocado, green onion, salsa,
cilantro, and a squeeze of lime

Shred the meat of four chicken thighs. Toss the meat with ¼
teaspoon cumin and chili powder. In each bowl, combine shredded
chicken with half of the delicata squash, red onion, and roasted
bell peppers.

Add garnishes: sliced avocado, green onion,
salsa, cilantro, squeeze of lime

Add extra flavor: Thin
Primal Kitchen Chipotle Lime Mayo
with a few squeezes of lime
juice until it has a slightly thinner consistency. Drizzle mayo on
top.

Nutritional Information (per serving):

  • Calories—448
  • Net Carbs—17
  • Fat—26
  • Protein—28

Meal #2: Beef & Broccoli “Stir-fry”

Steak and broccoli over ginger and garlic cauliflower
rice, garnished with green onions, toasted nori, and coconut
aminos

In a saucepan, sauté a few finely chopped garlic cloves and a
2-inch piece of ginger root (peeled and cut into thin strips) in
avocado oil until fragrant and lightly browned, 1 to 2 minutes.

Heat cauliflower rice according to package directions. Mix the
garlic and ginger into the cauliflower rice, and portion into
bowls. Top the cauliflower rice with sliced steak and broccoli.

Add garnishes: green onion, toasted nori (or
Seasnax)

Add extra flavor: Drizzle coconut aminos on
top

Nutritional Information:

  • Calories—360
  • Net Carbs—43
  • Fat—8
  • Protein—57

Meal #3 Greek Chicken

Chicken thighs with roasted potatoes, tomatoes, delicata
squash, red onion, bell peppers, and sautéed garlic spinach with
kalamata olives, fresh herbs, and a squeeze of lemon

On a plate, serve whole chicken thighs with the roasted
potatoes, tomatoes, and leftover delicata squash, red onion, and
bell peppers. Saute the bags of baby spinach in extra virgin olive
oil with several cloves of minced garlic until the spinach wilts.
Add spinach to the plates.

Add garnishes: chopped fresh parsley, dill,
oregano, and/or mint, Kalamata olives, squeeze of lemon

Add extra flavor:
Drizzle Primal Kitchen Greek Vinaigrette on top

Nutritional Information (without dressing):

  • Calories—465
  • Net Carb—34
  • Fat—22
  • Protein—26

The post Sheet
Pan Dinners: Three Meals In 90 Minutes
appeared first on
Mark’s Daily
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