• Dr. Sue Overkamp DO

Quick Baking Sheet Cooking!

This strategy will help you solve a host of problems connected with eating healthier. And it’s easy—the easiest way I’ve found to get the protein and veggies cooked, whether for lunch, dinner, or dinner for breakfast. It will also help you spend less time in the kitchen now that the nice weather is here!

  1. Preparing the pan: parchment paper lining the baking sheet makes for much easier cleanup. Barring that, lightly coating the pan with avocado oil works well, too.

  2. Whatever protein you choose, there are two choices for preparation, and your choice determines the cooking method. If you want to match the size of the protein to the size of the veggies, then broil for 10-12 minutes total. Turn everything at the halfway point, and then finish broiling until the protein is cooked through.

  3. Another choice is to keep those lovely fish filets in larger pieces and arrange them skin-side down (if they have skin) so that they are in a row in the middle of the pan with some space between the filets. With larger pieces, bake at 400 degrees F for 15-25 minutes.

  4. The first time you use sheet pan cooking, you may want to prepare the protein pieces or filets on a separate sheet from the veggies. Cook the protein a little ahead of the veggies. If the veggies aren’t quite done when you take out the protein, you can plate up the protein while the veggies finish. You’ll soon get the hang of how to match the sizes of protein and veggies so that everything is done at the same time.

  5. Serve with sides of salad and cauliflower rice.

Tonight I’m in the mood for chicken and asparagus!

  • boneless, skinless chicken thighs cut in 2 inch pieces

  • thicker asparagus spears

  • Marinade: 1 t. coconut aminos, 1 t. fish sauce, 1 t. honey or 100% fruit jam, garlic to taste, fresh ginger to taste, 1 c. orange juice, zest and juice of a lime, 1 t. arrowroot powder, 1 c. coconut milk, 1 t. sesame oil or avocado oil. Whisk it all up until it thickens a little.

Marinate cut-up chicken pieces in 1/2 the marinade for at least 30 minutes. Discard this marinade after use. Reserve the other half of the marinade for cooking. If marinating overnight, use ground ginger.

After arranging chicken pieces and asparagus spears in a single layer on the prepared baking sheet, sprinkle with salt and pepper to taste. Then pour reserved marinade over everything.

Follow directions above for broiling. Dish is finished when protein is cooked through.

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