put it on a sheet pan!
I was thinking this week about a lot of things and one was how sucky life can be when you are not prepared. It was one of those weeks where by Wednesday we'd been to the grocery store 3 times or more since Sunday and somehow I still only had peanut butter and apples in the fridge on Friday. I don't really see weeks like this as a failure because they remind me WHY a Sunday set-up is sooooo helpful. This week I used one of my favorite and most used pieces of kitchen equipment. The sheet pan.
I grew up only using sheet pans for cookies 😂, and while I make cookies occasionally (and then bring them to gym and give them away!) I'm happy to say that now these babies hold more veggies than anything else.
This week I decided to make them hold the meal prep and a challenge. How many easy meals can I make in 60 minutes using a sheet pan and an oven set to 425°? Ready. Set. Go.
Here's what I did:
Sheet pan #1 - Brussels sprouts, squash, and bone in skin on chicken breasts. Skin and bones keep chicken super moist when roasting, you can remove skin and shred later. I used delicata squash but chop up any squash and roast it!
Set the chicken on a piece of tinfoil with a scrunched up tinfoil ledge on the vegetable side to keep chicken juices contained on the meat side, just so veggies roast and not get soggy. Rub everything with olive oil (about 1 tablespoon) and sprinkle with salt and pepper.
Roast the veggies for 20-25 minutes, remove them to a plate and continued roasting chicken for 15-20 more. Let chicken cool a bit, remove skin and bones, shred with 2 forks.
1 sheet pan = 3 meals or dinner for 3!
Eat this as prepped or add the pieces to this salad I'm going to have this week with kale, pumpkin seeds and dressing prepped.
Sheet pan #2 - Sausages, peppers, and onions. EASY!
Roast your veggies and sausages for 20-25 minutes until roasted as you like. If you want either meat or veggies to go longer, remove one part until the rest is done to your liking!
1 sheet pan = 3 meals prepped!
Add avocados, eggs, tortillas, quinoa or rice, or greens to make it more substantial if you need or like.
Sheet pan #3 - Chicken thighs, carrots, and broccoli - chicken thighs are higher in fat AND flavor. Go figure. Use boneless skinless or keep skin and bone on again if you like and remove later as you wish. Rub everything with olive oil (about 1 tablespoon) and sprinkle with salt and pepper.
1 sheet = 3 meals prepped!
Add ins could include avocados, rice or quinoa if you need or want, or a small dollop of pesto or BBQ sauce if you want to add flavor before or after roasting the chicken.
These 3 sheet pan meals above were prepped in under 60 minutes and made 9 meals total. They aren't fancy but they are tasty and clean!
This last one took 15 more minutes to prep and became our Sunday night supper. This quick marinade of balsamic, garlic and rosemary would do well on the chicken above as well!
Sheet pan #4 - Balsamic Roasted Pork with Pears and Potatoes
Meal prepping does not have to get complicated. Take a sheet pan, pick a protein, add a couple vegetables you like, drizzle with a little olive oil, salt & pepper, and you will have meals prepped and healthy food ready to go.
We'd love to hear what you throw in the oven on a sheet pan! AND if you do?
2) Take a picture and tag #teamburgooneats so we can envy/copy you! ☺️
Here's to a great week, friends!