Quick Healthy Sheet Pan Meals
Here's the perfect meal to make quickly and serve your family before they head out for trick-or-treating on Halloween! With a quick cooking time and lots of fresh veggies, this one pan meal fits the bill for being health and easy. Watch as nutritional therapist Stacey Maedge demonstrates how to make it, then scroll below for the recipe.
For the Sauce:
- 1.5 Tbsp pure maple syrup
- 1/3 cup coconut aminos (or low-sodium soy sauce)
- 2 tbsp brown mustard
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- 1/4 tsp paprika
- 1/8 tsp black pepper
For the Sheet Pan:
- 1.5 lbs boneless skinless chicken thighs
- 1 large sweet potato (or two small of varying colors) scrubbed or peeled, chopped into 1/2 inch pieces
- 1 med red bell pepper cut into 1 inch pieces
- 1 med purple onion cut into quarters
- 1 med broccoli crown cut into florets about 3 cups florets
- 2 tbsp plus 1/2 tbsp cooking fat for roasting veggies divided
- 1/2 tsp salt divided plus a sprinkle for chicken
- Black pepper to taste
Preheat your oven to 450 degrees and begin by making the sauce.
- In a food processor or high speed blender, add the sauce ingredients and blend until combined.
- Coat chicken on both sides with the sauce and arrange on parchment or foil lined large baking sheet.
- Toss potatoes with 1/2 tbsp olive oil or other cooking fat and sprinkle with 1/4 tsp salt, black pepper to taste. Arrange in single layer on baking sheet apart from chicken.
- Roast the chicken and potatoes in the preheated oven for 10 mins.
- Meanwhile, toss the remaining veggies with 2 tbsp cooking fat and sprinkle with remaining 1/4 tsp salt and pepper to taste.
- After 10 minutes, arrange these veggies on baking sheet around chicken and potatoes (they'll cook down quickly) and return to oven (near bottom) to roast 10-15 more minutes, turning chicken once to evenly cook and gently stirring the veggies and potatoes.
- Put under the broiler for last 2-5 minutes or so to brown chicken and veggies to your preference. Serve and enjoy! Refrigerate leftovers in a sealed container for up to 4 days.
Recipe Notes: Prep and chop veggies ahead of time to make this meal even faster. The sauce can also be made ahead of time and stored covered in the refrigerator until ready to use. Recipe adapted from Paleo Running Mamma.