HOW DO YOU MAKE A SHEET PAN SUPPER?

Have you heard of sheet pan dinners? This cooking method makes weeknight cooking easy and delicious in just a few minutes, get the details on how you can make your own tonight!


BY: CARA HARBSTREET, MS, RD, LD

The concept of a sheet pan supper is a brilliant one, but underutilized in a lot of kitchens. It’s based on throwing all of your ingredients onto a single sheet pan and popping it into the oven.

Easy peasy, right?

However, it can be tricky to get the timing right so that everything is done at the same time. Nothing is worse than biting into overly mushy veggies while cutting into an undercooked protein.

Here are a few key tips to make that less of a problem:

1. Try to chop all veggies into a similar size.

This will help ensure they cook more evenly, otherwise the smaller pieces will be overcooked by the time the largest ones are just getting started.

2. Pre-cook your protein (if you need to).

Some proteins naturally take longer to cook than others. For things like pork tenderloins, flank steaks, or really large or thick chicken breasts, you may want to try searing them in a skillet before adding to your sheet pan. A quick sear will get the cooking process started, plus seal in moisture so you don’t end up with something dry and unappealing.

3. Don’t overcrowd your pan.

All veggies, even starchy ones, will release some moisture as they cook. If you overload your pan, there’s nowhere for that steam to escape to and you can end up with soggy veggies or a sheet pan that collects excess liquid. If you need to, distribute your ingredients between two or more pans to leave more space in between for air to circulate.

If you’re looking for a sheet pan dinner idea, try this recipe for Honey Mustard Chicken and Veggies. With chicken thighs, a package of pre-chopped butternut squash, and half an hour in the oven, it’s stress-free cooking for the win! And this meal is the perfect size to leave a few leftovers in the fridge for lunch the next couple of days.

If you’re looking to make substitutions for this meal, you can swap the chicken thighs for drumsticks, breasts, or other cuts that you prefer. Adjust cooking times as needed, otherwise you might run into some of the issues noted. You can also use a variety of other vegetables, such as sweet potatoes, broccoli, brussels sprouts, radishes, or carrots.

Want some next level sheet pan suppers? Toss a few cloves of garlic on the pan.

INGREDIENTS
  • 2 1/2 cups butternut squash, cubed
  • 1 1/2 cups baby potatoes, cubed
  • 1 red onion
  • 1 1/4# skinless chicken thighs (4 to 5 thighs)
  • 1 Tablespoon honey
  • 1 Tablespoon whole grain mustard
  • 1 Tablespoon olive oil
  • 1/2 Tablespoon dijon mustard
  • 1/2 Tablespoon balsamic vinegar
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • Fresh thyme for garnish
For the full recipe and instructions, read the original article.
HEADER IMAGE: CARA HARBSTREET

Cara Harbstreet, MS, RD, LD is a Kansas City-based Registered Dietitian helping individuals jumpstart their journey to wellness. By breaking the cycle of dieting, Cara focuses on creating sustainable lifestyle changes for people who are motivated to reclaim their health. Connect with Cara over at Street Smart Nutrition.

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