One Sheet Pan Meal

With chicken or chickpeas, sweet potatoes, onions and peppers

Ingredients:

  • 1 sweet potato
  • 1 red onion
  • ½ bell pepper, any color
  • 3 Tablespoons safflower oil
  • Salt and pepper, to taste
  • Any other spices you want (seriously!)
  • 4 chicken thighs OR 1 can chickpeas, rinsed and drained
  • 1 bunch cilantro
  • 1 lemon

Directions:

1.   Heat oven to 400F

2.   Cut the sweet potato into 1 inch cubes.  Peel the onion, and cut it into wedges. Remove the stem and seeds from the bell pepper and cut the pepper into one inch pieces.

3.   Put the vegetables in one even layer on a sheet tray. Drizzle with the safflower oil, season with the salt and curry powder (reserving some for the chicken, if using). Toss to combine and spread back onto an even layer on the sheet pan.

4.   If using chicken: In a small bowl, coat the chicken thighs with a thin layer of safflower oil and nestle into vegetables on sheet pan. Sprinkle with any remaining curry powder and salt. Roast for 30 minutes, until the vegetables are soft and chicken is fully cooked to 165F.

5.   If using chickpeas: Roast vegetables for 25 minutes. While they are roasting, toss chickpeas with oil, salt and pepper. Add chickpeas to sheet pan and bake 5 more minutes.

6.   Garnish the entire dish with chopped cilantro and a squeeze of fresh lemon juice.

Want More?

Like the idea of a quick dinner with just one dirty dish? We thought so. Here are some of our favorite combos:

  • Sausage with potatoes and peppers
  • Salmon with lemon, green beans and garlic
  • Steak with tomatoes and red onions
  • Cauliflower and broccoli with chickpeas
  • Shrimp, bok choi, and peppers

Other tips and tricks:

  • Make the meal ahead of time and instead of putting it into the oven, cover it and put it into the fridge – uncover and cook any night of the week for a delicious dinner that only requires preheating the oven.
  • While the sheet pan is in the oven, make a quick yogurt sauce to add another element to the meal (greek yogurt, lemon juice, and a fresh herb or two is a good start)
  • Have fun with spices – smoked paprika adds warmth and depth to any sheet pan meal. Curry powder jazzes everything up.
  •  Add some grains – they can simmer on the stove top while the meal is cooking, or if you have some prepped from earlier in the week you just need to warm them up. To make things really interesting, pour any juices from the finished sheet pan into the rice along with a splash of balsamic vinegar for a really delicious side dish that comes together in seconds.

P.S. An internet search for “sheet pan meal” will provide endless options!