SHEET PAN COOKING Complete Cookbook for Healthy and Delicious Meals

Table of contents :
Introduction
Chapter 1: How to Use and Care for a Sheet Pan
Chapter 2: Sheet use and Tips
Chapter 3: Sheet pan Appetizers recipes
Chapter 4: Seafood recipes in the sheet pan, skillet, and dutch oven.
Chapter 5: Sheet Pan beef and lamb Meals
Chapter 6: Sheet pan roasted Pork, Potatoes and chicken recipes.
Chapter 7: Vegetable Recipes in the sheet pan, skillet, and dutch oven.
Chapter 8: Dessert recipes in the sheet pan, skillet, and dutch oven.
Conclusion

Citation preview

SHEET PAN COOKING Complete Cookbook for Healthy and Delicious Meals Easy to Prepare. The Best Recipes, also Vegetarian for Sheet Pan, Oven, Skillet, and Casserole

© Copyright 2020 by Dominique Varese - All rights

reserved. The following Book is reproduced below with the goal of providing information that is as accurate and reliable as possible. Regardless, purchasing this Book can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within and that any recommendations or suggestions that are made herein are for entertainment purposes only. Professionals should be consulted as needed prior to undertaking any of the action endorsed herein. This declaration is deemed fair and valid by both the American Bar Association and the Committee of Publishers Association and is legally binding throughout the United States. Furthermore, the transmission, duplication, or reproduction of any of the following work including specific information will be considered an illegal act irrespective of it is done electronically or in print. This extends to creating a secondary or tertiary copy of the work or a recorded copy and is only allowed with the express written consent from the Publisher. All additional right reserved. The information in the following pages is broadly considered a truthful and accurate account of facts and as such, any inattention, use, or misuse of the information in question by the reader will render any resulting actions solely under their purview. There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein. Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

INTRODUCTION CHAPTER 1: HOW TO USE AND CARE FOR A SHEET PAN CHAPTER 2: SHEET USE AND TIPS CHAPTER 3: SHEET PAN APPETIZERS RECIPES CHAPTER 4: SEAFOOD RECIPES IN THE SHEET PAN, SKILLET, AND DUTCH OVEN. CHAPTER 5: SHEET PAN BEEF AND LAMB MEALS CHAPTER 6: SHEET PAN ROASTED PORK, POTATOES AND CHICKEN RECIPES. CHAPTER 7: VEGETABLE RECIPES IN THE SHEET PAN, SKILLET, AND DUTCH OVEN. CHAPTER 8: DESSERT RECIPES IN THE SHEET PAN, SKILLET, AND DUTCH OVEN. CONCLUSION

Introduction Ovens aren’t just for baking sweet treats. They can be used for preparing sumptuous meals too! In fact, this is what this e-book is about. We all have a sheet pan on hand, tucked somewhere beneath the oven or in our pantry, just waiting for us to get out of the fast food joint, get serious about our health, and get roasting and baking. The old days, when our mothers slumped over multiple pots and pans, stirring and steaming and roasting and whatever else, taking the time and effort to build beautiful meals, but subtracting that time from their own lives, are over. Thank goodness. That’s one thing this book is going to show to you. It will give you wellbalanced and healthy recipes fit for entire families that not only take a short period of time for you actively watching the food (compared to stovetop recipes) but also that allow you to use a very small number of dishes to cook: one! They are also going to be pretty simple to make, so even if you aren’t a great cook, you can still take your turn making dinner that night. What a super easy way to not only save money, but also to save some time and energy! So, if you are need of some quick and easy recipes to fit around your busy schedule, here are new recipes for you to try! If you’re ready, turn the page and let’s start baking!

Chapter 1: How to Use and Care for a Sheet Pan Sheet pan recipes can be incredibly helpful when you want some quick and pretty simple recipes to make. But you may be wondering: what is a sheet pan? Is it any different from the other pans I use? There is a difference between pans and what they’re best for, but it can be hard to tell if you aren’t much of a cook or don’t cook often. They are very convenient and can be used for many things, however. A sheet pan is simply a very large, rimmed baking sheet. You may know it as being called a baking sheet. The flat surface of the bottom of the pan combined with the low sides of the pan allows the oven’s heat to disperse throughout the entire surface of the dish being baked. The size of the pan may differ, but they will all be rectangular and have 1 or 1 ½ inch sides. They are usually used for baking things such as cookies or rolls, but they work well for creating savory dishes due to how they disperse heat throughout the pan. While you are using this book at home, it’s recommended you get a small or standard pan. The small is about 12 ½ by 8 ¼ inches while the standard is around 18 by 12 inches.

How to Properly Use/Clean a Sheet Pan This may have differing opinions on the best things to use with your pan, but this is what I have found. Hopefully the information I provide will give you enough details for you to continue moving forwards throughout this book and allow you to make use of your pan for many years to come! Preparing Your Pan Before you place anything in the pan, you’ll want to make sure it doesn’t stick. If it does, you’ll probably end up scraping the pan and ruining it. To make sure it doesn’t stick while you are baking or roasting something in the pan, for instance, use nonstick cooking spray. You can also spray it with nonstick spray and line it with aluminium foil or parchment paper. Use aluminium foil if you are cooking meat and parchment paper for a fish or vegetable-based dish. With foil, you’ll need to use more nonstick spray. There is only a certain temperature to which sheet pans are oven safe. For the vast majority of recipes, you come across, this is perfectly fine. The temperatures they are safe up to is 450°F (or 230°C). Make sure the lip of your pan is at least 1 inch tall. This is important because it not only seals in flavour and keeps your food juicy, but it also helps reduce the chance of any liquid from your dish spilling out of the pan; that could ruin your dish and your day, especially if it spills out onto you. Finally, preheat your oven. It typically takes about 15 to 20 minutes to preheat an oven, and many ovens now are beginning to have little alarms sound when it is done preheating. This is important because you can burn your food or have it cook unevenly otherwise. Additional Utensils and Preparation Techniques Having metal tongs on hand will make it much easier for you to handle the

food you are cooking, especially meats. Also make sure you have a good meat thermometer nearby, as it is the best way to ensure your meat is cooked through properly. Each type of meat (like red meat and poultry) have different temperatures at which they are fully cooked, so it may be a good idea for you to decide how cooked you want your meat and look up how many degrees that would be. Once you have these two extra utensils, cut your ingredients so they are all about the same size. Once they are laid out in the pan and spread around evenly, they will also cook evenly. This is good because you can avoid having part of your dish burnt while the other is uncooked (it happens when you don’t even out the food in the dish properly!). You should check the recipes, but many types of meat and vegetables are likely to need to be mixed with an oil product before they are cooked. This could mean brushing on cooking oil or tossing it with a marinade containing oil. Just make sure to read up on your recipe before you want your dish to be cooked to make sure you follow the steps properly! Cleaning Your Pan Sheet pans are dishwasher safe but they may end up darkening or, occasionally, being scratched while they are being washed. It may be better to wash it by hand in this case. Your pan can also get scratched by using a harsh product, like one containing bleach, or a type of scrubbing pad. Soak your pan in hot water before washing it to make sure you don’t need to scrub it and end up scratching it.

Chapter 2: Sheet use and Tips Before using a sheet pan to cook; we should first know what this cooking equipment is and define it very well. In fact, a sheet pan is a flat baking tray that has a rectangular shape. We usually use sheets pans for cooking in ovens and it is generally used for baking pastries, bread rolls; cookies, pizzas, Swiss rolls and sheet cakes. Sheet pans, like any other type of bake ware, can be designed and composed of various materials; yet the primary material was made of stainless steel and the traditional and basic sheet pan is made of metal instead. Sometimes, nowadays, sheet pans are made from aluminized steel and this type combines aluminium, and silicon. Sheet pans are characterized by some common features that may be found in all types of this bake ware like raised edges and contiguous rim which allows retaining food in the sheet pans. Any sheet pan includes one or more flat edges that can help assist the removal of food. And any sheet pan is equipped with a layer of insulation that is meant to protect the delicate food from burning or from perforations. The rigidity of the sheet pan is mainly very important if it is to be placed directly on top of a flat heat surface. And unlike any other bake ware, sheet pans of smaller size usually function as one of the most convenient task trays. And any sheet pan can make a major key to creating sumptuous meals that you will absolutely enjoy. The preparation of the sheet pan dishes doesn’t usually take a long time; it is very easy to use and here are some tips that may help you better use a sheet pan: Try positioning everything wisely in your sheet pan Place the whole proteins right into the centre of the sheet pan; then scatter the

veggies on the sides of the pan. Always add the food ingredients in stages Eating healthy food should always be a delicious and enjoyable experience; especially in a bake ware like sheet pans. But foods vary in size and to assure that our final dish will be perfectly cooked, make sure to master the size of the ingredients. But always start by cooking the meat; then add the hearty vegetables like greens, beans and whatever you want after cooking the meat. When Preparing your ingredients, choose the size very well Chop the vegetables to the same shape and same size; then look for meat chops that have the same thickness so that you make sure they will be cooked evenly. Always preheat your sheet Pan Make sure to place the baking sheet in the oven to preheat it and to create a sizzling surface your food and will make the beautiful crust that everyone loves. Always keep the Moisture Out Any excess of water is the enemy number of sheet pan mainly because the oven has to work very hard so that it can evaporate the moisture. So you should pat the meat and the rinsed veggies very well before cooking it. Beware of overcrowding your sheet pan with ingredients Overcrowding your sheet pan is a serious issue, so make sure to allow a room in the sheet pan for the air to circulate very well. And if the food is tightly packed; any moisture won’t be able to evaporate and hence will result in a soggy meal. Always test your dishes for doneness It is not easy to when to tell when meats are usually perfectly done, especially

when you can’t prod it through the cooking process. So the best way is to measure the temperature of the meat with a meat thermometer. So what are waiting for to go and prepare your dish right away?

Chapter 3: Sheet pan Appetizers recipes Stuffed Crescent roll with cheese and potatoes Preparation Time: 10 Minutes Cooking Time: 25 Minutes Servings: 6 Ingredients 1 Package of Crescent Rolls 8 Ounces of Jimmy Dean Sausage 1 Cup of Thawed Hash Browns, shredded 1 Cup of shredded Cheese of your choice

5 Large eggs ¼ Cup of milk ½ Teaspoon of salt ½ Teaspoon of pepper 2 Tablespoon of grated Parmesan Directions Preheat your oven to a temperature of about 375° F degrees. Remove the Crescent Rolls out of your fridge about 15 minutes before making it Spray a small sheet pan with non-stick spray. Sauté the sausage in a large skillet; then drain it very well

Spread the prepared rolls on the prepared sheet pan. Press the dough into the bottom of the sheet pan and make sure it covers the entire pan Pinch all the pieces together; then spoon the sausage on top of the crust. Spread the prepared potatoes on top of the meat. Spread the grated cheese on top of the potatoes. Whisk the eggs with the milk, the salt, the pepper and the parmesan in a separate bowl Spoon the mixture of the eggs evenly on top of the cheese. Bake at a temperature of about 375° F for about 25 to 30 minutes Slice; serve and enjoy!! Nutrition: Calories: 316, Fat: 22g, Carbohydrates: 9g, Protein: 18g, Dietary Fiber 1 g

Sheet pan nachos Preparation Time: 8 Minutes Cooking Time: 15 Minutes Servings: 4 Ingredients 1 Bag of 13 ounces of tortilla chips 3 Cups of cooked shredded chicken ⅓ Cup of Frank’s Buffalo Sauce ¼ Cup of barbeque sauce 2 Cups of shredded cheddar

⅓ Cup of diced poblan ⅓ Cup of diced celery ¼ Cup of thinly sliced green onion, thinly sliced ¼ Cup of crumbled blue cheese

o pepper

¼ Cup ranch cheese for toppings Directions Start by preheating your oven to a temperature of about 400° F Line a baking sheet pan with a parchment paper; then spread the potato chips on the baking sheet In a bowl; mix the chicken; the buffalo sauce and the barbecue sauce; then combine with your hands until everything is very well coated Spread the prepared chicken on top of the chips; then sprinkle the cheddar cheese and the poblano pepper Bake for about 12 to 15 minutes or until the cheese is completely melted and the chips get a golden colour on the edges Remove the sheet pan from the oven and top with chopped green onions, celery and blue cheese Serve and enjoy your dish! Nutrition: Calories: 245, Fat: 4.3g, Carbohydrates: 35g, Protein: 9.7g, Dietary Fiber 6.5 g

Stuffed Bell Peppers Preparation Time: 10 Minutes Cooking Time: 25 Minutes Servings: 4 Ingredients 1 cup rinsed and drained brown rice 2 cups vegetable broth 1 tablespoon olive oil

1 small can un sweetened sweet corn 1 (15-ounce) can rinsed and drained kidney beans 2 teaspoons ground cumin 1 teaspoon ground turmeric

1 teaspoon garlic powder 1 teaspoon red chili powder Salt and freshly ground black pepper, to taste 2 tablespoons chopped fresh parsley 4 tops and seeds removed large bell peppers Direction: Preheat the oven to 375 degrees F. Grease a large baking sheet. Prepare the brown rice according to package’s directions in vegetable broth. In a large nonstick skillet, heat oil on medium heat. Add cooked rice, corns, beans and spices and cook for about 2-3 minutes. Stir in parsley and remove from heat. Stuff the bell peppers with rice mixture evenly. Arrange the bell peppers in prepared baking sheet. Bake for about 15-20 minutes.

Sheet Pan Pretzels Preparation Time: 30 Minutes Cooking Time: 15 Minutes Servings: 7 Ingredients 1 and ½ cups of warm water 1 Tablespoons of salt 1 Tablespoon of sugar 1 Packet of active dry yeast 4 and ½ cups of flour 3

Tablespoons

of

oil,

ed

divid

⅔ Cup of baking soda 2 Large beaten eggs 1 Pinch of coarse salt Directions In a bowl, mix the water with the salt, and the sugar until all your ingredients are very well combined. Add the yeast and let the mixture rest for about 5 minutes or until the yeast starts to foam Add the flour and about 2 tablespoons of oil; then mix until you form a dough Remove the dough and use the remaining oil to cover the bowl. Cover your bowl with a plastic wrap, and leave in a warm place for about 1 to 1 ½ hours. Preheat your oven to a temperature of about 450°F. Cut the dough into about 8 pieces and roll it out into quite thin ropes while twisting the ends to form the shape of pretzels Add the baking soda to a large pan filled with water and bring it to a boil; then boil each of the pretzels for about 30 seconds per side Transfer the pretzels to a sheet pan lined with a parchment paper and brush it with egg wash; then sprinkle with salt Bake for about 10 to 15 minutes Serve and enjoy your delicious appetizer! Nutrition: Calories: 200, Fat: 9g, Carbohydrates: 25g, Protein: 6 g, Dietary Fiber 3 g

Stuffed Potatoes Preparation Time: 10 Minutes Cooking Time: 20 Minutes Servings: 7-8 Ingredients 1 and ¼ pounds of small red potatoes 2 Tablespoons of vegetable oil 1 and ½ teaspoons of kosher salt ¼ Teaspoon of black pepper 2

and

½

tablespoons

of

sour

cream

1 and ½ tablespoons of melted unsalted butter ½ Cup of grated cheddar cheese 2 Tablespoons of chopped fresh chives 2 Slices of cooked and crumbled bacon Directions Preheat your oven to a temperature of about 425°F. Toss the potatoes with the oil, about ½ teaspoon of salt and about ⅛ teaspoon of pepper on top of a foil-lined baking sheet pan Bake the potatoes while rotating and shaking halfway through the process of baking for about 30 minutes Reduce the temperature to about 375° F When the potatoes become cool to handle; then slice off the tops of the potatoes and use a teaspoon measure to scoop the potato flesh in a bowl and leave about ¼ inch of thickness of skin and potatoes. Mash the potato flesh with a fork; then add the sour cream; the cheese, the chives; the remaining teaspoon of salt and the pepper to a bowl and ix very well until your ingredients are very well combined Scoop the prepared mixture into the potatoes and top with the remaining ¼ cup of cheese Bake the stuffed potatoes for about 20 minutes; then top with the bacon and the remaining tablespoon of chives Nutrition: Calories: 300, Fat: 20g, Carbohydrates: 24g, Protein: 9g, Dietary Fiber: 1.2 g

Chapter 4: Seafood recipes in the sheet pan, skillet, and Dutch oven. Easy Salmon and Asparagus Meal

Preparation Time: 10 minutes Servings: 4 Ingredients: Salmon fillets, 4 skinless Red onion, ½ medium sliced in crescent shape Lemon, ½ cut into 4 rounds Cherry tomatoes, ½ cup Garlic, 1 clove, minced Lemon zest of 1 lemon Directions: Spray a sheet pan with cooking spray. Slice bottoms off asparagus and place in pan. Sprinkle with olive oil, salt and pepper. Make sure the asparagus is well coated. Place salmon fillets on asparagus and sprinkle with salt and

pepper. Spread onion, lemons and cherry tomatoes in pan and on salmon. Place in preheated 350F oven for 30 minutes. Mix garlic and lemon zest together and sprinkle over salmon before serving. Nutrition: Calories: 134, Fat: 11g, Carbohydrates: 3g, Protein: 6g

Sheet Pan Chipotle Baked Fish

I will have to confess; I love any seafood that is baked. It is very healthy and filling. I love the versatility of being able to combine it with any vegetables to make it into a meal. I have made this recipe for my family and they loved it. Preparation Time: 40 minutes Servings: 6 Ingredients: Tilapia or white fish of choice, 4 skinless, 6 ounces Butter, 4 tbs. softened Chipotle chilies, 2 minced Orange zest, 1 tsp Orange Juice, 2 tbs. Garlic, 2 cloves minced Black beans, 1 can drained Corn, 1 can drained Onion, ½ minced Scallions, 2 minced

Cilantro, ¼ cup chopped Directions: Dry fish with paper towel and season with salt and pepper. Mix butter, 1 tsp. chipotle, orange zest, ½ garlic, ½ tsp. salt and ¼ tsp. pepper. Mix beans, corn, scallions and onion. Add cilantro, rest of chipotle and garlic, ½ tsp. salt and ½ tsp. pepper. Add orange juice to vegetables and mix. Place fish on top of vegetables. Brush butter mix on the fillet. Wrap foil, then prepare 3 more packets. Place on sheet pan and bake for 20 minutes in 450F oven. Sprinkle cilantro when done. Nutrition: Calories: 134, Fat: 11g, Carbohydrates: 3g, Protein: 6g

Sheet Pan Fish and Spinach

This is another fish and vegetable recipe. As I said before, the combinations are endless. Anytime you pair fish and vegetables, you have a winning meal. Preparation Time: 15 minutes Servings: 2 to 4 Ingredients: Tilapia or Cod, 4 fillets Baby Spinach, 1 bunch or bag Cherry tomatoes, 1 cup Thyme, 1 tsp. Lemon Juice, 2 tsp. Salt and pepper, to taste Olive Oil, 2 tsp. Directions: Lay out 2 squares of foil on sheet pan. Place ½ of spinach on foil. Place fish fillets on top. Place tomatoes around the fish and spinach. Top fish with ½

thyme. Drizzle ½ lemon juice and olive oil over fish, spinach and tomatoes. Fold as a packet and place on pan sheet. Prepare 1 more packet and place on pan sheet. Bake at 400F for 25 minutes. Remove and serve. Nutrition: Calories: 703, Fat: 15g, Carbohydrates: 122g, Protein: 123g

One Pan Tuna Melts

Tuna Melts are a tasty sandwich, which can be fixed quickly. It would be great served for a light lunch idea. Add a nice side salad and enjoy. Preparation Time: 20 minutes Servings: 4 Ingredients: Pita bread, 4 halved Tuna, 1 12-ounce can light in water, drained Shallot, ½ diced Apple, ½ cup diced Capers, ¼ cup w/1 Tbs. brine Dill, 1 Tbs. chopped Dijon Mustard, 1 ½ Tbs. Mayonnaise, ¼ cup Pepper, to taste Mozzarella balls, 1 container drained Sun dried tomatoes, drained

Romaine Lettuce Salt and vinegar potato chips Directions: Line sheet pan with foil. Arrange 4 halves of pita bread on sheet pan. Mix tuna and pepper and scoop on top of pita bread. Top each with 4 balls of mozzarella, halved. Place other 4 halves of pita bread on sides of the sheet pan. Bake in preheated oven of 350F for 10 minutes, longer for crispy bread. Remove from oven and top each with tomatoes, chips and lettuce, place another half of pita on top. Nutrition: Calories: 241, Fat: 2g, Carbohydrates: 49g, Protein: 6g

Sheet Pan Clam Bake Preparation Time: 10 minutes Cooking time: 30 minutes Servings: 8 Ingredients: Melted

unsalted

butter

Scrubbed littleneck clams (24) Minced garlic (4 cloves) Peeled, veinless shrimp (8 oz) Baby Dutch yellow potatoes (1 pound) Scrubbed and debearded mussels (1 pound) Corn ears (6 pieces) Old bay seasoning (1 tablespoon) Sliced hot dried chorizo (1 pound)

(¼

cup)

Freshly chopped thyme leaves (1 tablespoon) Red onion wedges (1 medium size) Kosher salt Black pepper powder Halved lemons (2 medium sizes) Freshly chopped chives (2 tablespoons) DIRECTION: Prepare your oven. Set it to 400°F. Grease a sheet pan with the usual olive oil or nonstick cooking spray. Put a pot of water over medium heat, sprinkle in a bit of salt and add the potatoes. Let i5 cook for about 13 minutes or until it's a bit tender. Throw in the cut corn ears 5 minutes to the end of kitchen time. When it's ready, drain and set aside. Mix garlic, thyme, butter, old bay seasoning and pepper in a bowl. Spread out the potatoes, clams, corn, shrimp, onion, mussels, lemons and chorizo on the sheet pan. Add butter mixture and carefully toss to mix. Slide the pan into the oven and cook for 15 minutes or more of the clams and mussels haven't opened up and the shrimps are still not opaque. Serve warm with chives garnish. Calories: 405kcal, Fat: 22g, Protein: 29g, Carbs: 16g, Fiber: 0g

Parmesan Crusted Tilapia With Mayo Preparation Time: 5 minutes Cooking time: 10 minutes Servings: 6 Ingredients: Garlic salt (1 ½ teaspoon) Shredded parmesan cheese (6 tablespoons) Tilapia fillets (6.5 ounces) Black pepper powder (½ teaspoon). This is optional. Lemon.

This

is

optional.

Mayonnaise (¼ cup) Soft low carb vegetables (For example, green beans, tomatoes, zucchini, etc.). This is optional. Directions: Prepare your oven, set it to 400°F. Prepare your sheet pan too. Line it with parchment paper or aluminium foil and spray either one with cooking spray. Arrange the tilapia fillets on the sheet pan and season with black pepper and garlic salt. Flip and do the same to the other side. Glaze each fillet with 2 teaspoons on mayonnaise and layer shredded parmesan cheese on top. You can choose to place some soft low carb vegetables like bell peppers around the fillets in an even layer. Harder veggies won't work because the fish won't really give them time to cook through. Pour olive oil, salt and pepper over them and put the pan in the oven to cook. The cooking time depends on the fish, so you see why we used soft vegetables. 12 to 15 minutes tops. Drizzle lemon juice over it and serve. Calories: 186kcal, Fat 14g, Protein: 15g, Carbs: 0.2g, Fiber: 0.1g

Sheet Pan Orange Chili Salmon Preparation Time: 5 minutes Cooking time: 25 minutes Servings: 3 Ingredients: Thinly sliced oranges (1 large size) Raw honey (4 tablespoons) Salmon fillet with skin intact (1 pound) Fresh orange juice (4 tablespoons) Salt (½ teaspoon) Melted unsalted butter (½ cup) McCormick Chili seasoning mix (2 teaspoons) Black pepper powder (½ teaspoon) Chopped fresh parsley leaves (1 tablespoon) Directions: Prepare oven, preheat to 375°F. Line a sheet pan with aluminium foil. Put the salmon on the sheet pan with the flesh side up and raise the edges of the foil high enough for it not to spill the buttery mixture that we will soon be using. Tuck orange slices beneath the fish with the same amount of space between them. Set aside. Scoop the butter into a microwave safe bowl and heat on high for a minute or until the butter completely melts. Whisk in orange juice and raw honey then drizzle a bit of the mixture over

the salmon. Don't throw away the leftover, you'll need it. Sprinkle McCormick chili seasoning mix, pepper and salt over the salmon and seal the foil with an extra piece of foil. Pinch the edges to make it as airtight as possible. If you're not in a hurry, you can enhance the flavour by leaving the pan alone for 15 minutes to marinade the salmon. It will taste great either way. Slide pan into the oven to cook for 15 minutes. Take the pan out of the oven and open up the top of the foil packet but leave the edges lifted because of the buttery mixture. Raise the heat. Set to broil. Drizzle the remaining buttery mixture over the salmon if you like. It's up to you, if you think there's already a lot of juice, you can save it for later. Slide the pan into the oven and broil for roughly 10 minutes. Watch it very closely so it doesn't burn. The exact cooking time for this depends on the oven and salmon thickness so you're a little bit on your own here. All you need to know is that it should look golden-brown when it's ready and cooked through. Garnish with parsley or buttery mixture and serve warm. Calories: 960kcal, Fat: 66g, Protein: 47g, Carbs: 42g, Fiber: 4g

Pistachio Crusted Salmon With Glazed Carrots Preparation Time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: Extra virgin olive oil (¼ cup) Minced ginger root (½ tablespoon)

Salmon fillets (3 pie Maple syrup (3 tablespoons) Minced garlic (1 teaspoon) Pepper Shallot Paprika or chili pepper powder (½ teaspoon) Balsamic or apple cider vinegar (1 tablespoon) Parsley Baby carrots (1 lb.)

ces, 4 oz each)

Sea salt Ground pistachios (½ cup) Lemon Directions: Prepare your oven, set it to 400°F. Wash the salmon, place it on a plate and put in the fridge until ready for use. Mix olive oil, ginger, garlic, balsamic vinegar, spices, maple syrup, salt and pepper in a bowl. Put the carrots on the sheet pan and glaze the top with the ginger mixture. Slide the pan in the oven to bake for 10 minutes. Toss carrots with tongs and raise the temperature to 425°F. Put the salmon and shallots in between the carrots. Place some lemon slices between the salmon and carrots. Drizzle lemon juice over them and season with salt and pepper. Right before you return the pan to the oven, coat the salmon with the remaining garlic mixture. Let it cook for 7 minutes. Bring out the pan and coat the salmon with pistachios. Return to the oven and cook for an extra 3 minutes or more if the salmon isn't cooked through. Sprinkle with fresh parsley and serve. Calories: 348kcal, Fat: 20.3g, Protein: 25.4g, Carbs: 15g, Fiber: 1.5g

Sheet Pan Green Goddess Salmon With Bacony Brussels Sprouts Preparation Time: 10 minutes Cooking time: 13 minutes Servings: 4 Ingredients: Bacon (3 strips) Kosher salt Salmon fillets (4 centers cut) Brussels sprouts (1lb) Black pepper powder Homemade basil green goddess dressing (3 tablespoons) Extra virgin olive oil (2 tablespoons) Kale microgreens (This is optional) Parchment paper. Directions: Prepare oven. Set to 400°F. Line a sheet pan with parchment paper and place sliced brussels sprouts with the woody ends removed on it. Chop the bacon into half inch chunks and place them on the sheet pan. Drizzle 2 tablespoons of olive oil over the sprouts and bacon. Toss gently to coat. Sprinkle with pepper and salt. Toss again. Slide the pan into the oven to roast for about 13 minutes. While that is going on, season the salmon fillets with salt, pepper and olive oil. The 13 minutes should be up at this point. Take out the sheet pan and make a

circle in the bacon and brussels mixture. Place the salmon in the middle and return the pan to the oven to roast and an additional 15 minutes. To serve, pour goddess sauce all over salmon fillets and garnish with kale microgreens (optional, of course). Calories: 250kcal, Fat: 20g, Protein: 6g, Carbs: 12g, Fiber: 5g

Sheet Pan Blackened Salmon And Potato Bowl With Avocado Goddess Sauce Preparation Time: 15 minutes Cooking time: 40 minutes Servings: 6 Ingredients: Extra virgin olive oil (¼ cup) Raw honey (1 tablespoon) Small baby potatoes (1 pound) Smoked paprika (2 teaspoons)

Kosher salt Cooked brown rice (3 cups) Black pepper powder Cumin (2 teaspoons) Salmon fillets (4 large sizes) Minced garlic (4 cloves)

Ground red pepper flakes (1 pinch) Crumbled feta cheese (8 ounces) Fresh lemon juice (2 medium sized lemons) Avocado Goddess Sauce: Fresh cilantro (1 cup) Cumin (1 teaspoon) Halved avocado (1 large size) Fresh basil leaves (½ cup) Fresh lemon juice (1 medium sized lemon) Kosher salt Halved seedless jalapeño Plain Greek yogurt (¼ cup) Directions: Prepare oven. Preheat to 425°F. Place potatoes on a rimmed sheet pan and drizzle olive oil over them. Toss to coat. Sprinkle black pepper and salt over the boiled potatoes and bake for 20 minutes. Put the salmon on a plate and coat the top with honey. Sprinkle with cumin, garlic, salt, paprika, red pepper flakes and black pepper. Pour some lemon juice and olive oil over this. Use clean hands to massage this into the fillets. Take potatoes out of the oven and gently move them to one side of the pan to make space for the salmon. Place the salmon on the sheet pan and put it back in the oven for an extra 20

minutes. The salmon should be cooked through if done right. While the salmon is baking, go ahead to prepare the goddess sauce. Mix all the ingredients in a blender and blitz until you get a creamy smooth mixture. Add a bit of water to thin out the consistency if you like. Spread the sauce on the plates and scoop some brown rice onto it. Place potatoes, salmon and feta over that and serve. Top with fresh basil and lemon juice if you like. Calories:890kcal, Fat: 50g, Protein: 39g, Carbs: 79g, Fiber: 14g

Spring Salmon And Peas Preparation Time: 15 minutes Cooking time: 15 minutes Servings: 2 Ingredients: Ginger Miso Marinade: Mirin (¼ cup) Extra virgin olive oil (1 tablespoon) Sweetener (Maple syrup, brown sugar or raw honey)

Miso paste (2 Toasted sesame oil (1 tablespoon) Grated ginger (1 teaspoon) Others: Orange zest (1 teaspoon) Snap peas or fresh snow (2 cups) Black cod or sea bass salmon (6 ounces)

tablespoons)

Sub frozen peas, fresh shelled spring peas or shelled edamame (1 cup) Pepper Salt Directions: Prepare your oven, set it to 400°F. Place a saucepan over low heat and pour in the marinade ingredients. Stir slowly and steadily until it's noticeably smooth. This really only helps the ingredients to mix properly. Line a sheet pan with parchment paper and place the snap and spring peas on one side 0f it. Use some paper towels to pat the salmon dry then generously coat it with miso marinade on both sides. Sprinkle, salt, pepper and a bit of orange zest. Pour the leftover marinade once the snap and spring peas. Toss to coat. Slide the pan into the oven and bake for about 15 minutes. Note that thicker salmon cuts will take longer and thinner ones, shorter. Top with scallions and sesame seeds. Serve. Calories: 400kcal, Fat: 17g, Protein: 25g, Carbs: 26g, Fiber:7g

Clambake Sheet Pan Style

When you hear clambake, you think of the beach. It can be done in the kitchen with some clams and a sheet pan. You have the option to wear your beachwear while cooking! This may make it more realistic and fun. Preparation Time: 30 minutes Servings: 4 Ingredients: Smoke Sausage, 8 ounces cut into 1-inch pieces New potatoes, 1 lb. Mussels, 2 lbs., scrubbed Shrimp, ½ lb. jumbo, peeled and deveined Butter, 4 Tbs., cut small Seafood seasoning, 1 tsp. Clams, 2 lbs., scrubbed Parsley, 2 Tbs. chopped Directions:

Heat oven to 450F. Roast sausage and potatoes on sheet pan on bottom rack of oven for 20 to 25 minutes. Make sure sausage is done and potatoes tender. Add mussels, shrimp, butter and a tsp. of seafood seasoning. Stir together. Roast for 12 to 15 minutes until mussels open and shrimp pales. Roast clams on top rack in separate pan for 15 minutes. Mix clams with sausage, potatoes, mussels and shrimp. Top with parsley and serve. Nutrition: Calories: 190, Fat: 1g, Carbohydrates: 39g, Protein: 7g

Walnut Crusted Salmon Preparation Time: 30 minutes Servings: 4 Ingredients: 1 cup walnuts 1 tablespoon fresh dill 2 tablespoons grated fresh lemon rind

½ teaspoon garl Salt and freshly ground black pepper, to taste 1 tablespoon olive oil 3 tablespoons Dijon mustard 4 (3-ounce) salmon fillets 4 teaspoons fresh lemon juice Direction: Preheat the oven to 350 degrees F. Line a large baking sheet with parchment paper.

ic powder

In a food processor, add walnuts and pulse till hoped roughly. Add dill, lemon rind, garlic salt, black pepper and oil and pulse till a crumbly mixture form. Place the salmon fillets, skin-side down into prepared baking sheet in a single layer. Coat the top of each salmon fillet with Dijon mustard evenly. Place the walnut mixture over each fillet evenly and gently, press into the surface of salmon. Bake for about 15-20 minutes or till desired doneness. Serve with the drizzling of lemon juice. Nutrition: Calories: 280, Fat: 15g, Carbohydrates: 6g, Protein: 31

Cheesy Salmon Parcel Preparation Time: 30 minutes Servings: 6 Ingredients: 2 garlic cloves, crushed 1 teaspoon crushed dried dill weed Salt and freshly ground black pepper, to taste 2 pounds salmon fillets

1 cup shredded ched dar cheese 6 chopped scallions Direction:

Preheat the oven to 450 degrees F. In a bowl, mix together garlic, dill weed, salt and black pepper. Sprinkle the salmon fillets with garlic mixture evenly. Arrange the salmon fillets over a large piece of foil and fold to seal. Place the salmon parcel in a baking sheet and bake for about 20 minutes. Now, unfold the parcel and top the salmon fillets with cheese and scallions. Bake for about 5 minutes. Nutrition Values (Per Serving): Calories: 664, Fat: 44g, Carbohydrates: 44g, Protein: 27g

Trout Parcel Preparation Time: 30 minutes Servings: 2 Ingredients: 2 rainbow trout fillets 2 teaspoons garlic salt Freshly ground black pepper, to taste 1 tablespoon olive oil 1 sliced jalapeño pepper 1 sliced lemon

Direction: Preheat the oven to 400 degrees F.

In a bowl, add trout fillets, garlic salt, black pepper and oil and toss to coat well. Arrange both fillets over a large piece of foil. Divide jalapeño slices over both fillets evenly. Squeeze some juice from lemon slices over both fillets. Top with 1-2 lemon slices. Cover the trout fillets by sealing the all edges to form a parcel. Arrange the foil parcels into a baking sheet in a single layer. Bake for about 15-20 minutes. Nutrition: Calories: 736 Fats: 48g Carbs:14g Protein:61g

Tilapia with Veggies Preparation Time: 30 minutes Servings: 2 Ingredients: 2 (3-ounce) tilapia fillets 1½ cups sliced zucchini 1½ cups sliced yellow squash 1 cup sliced tomato 1 cup seeded and sliced red bell pepper ¾ cup sliced red onion 2 tablespoons minced fresh rosemary

Salt and freshly gro pepper, to taste 1½ teaspoons olive oil Direction: Preheat the oven to 350 degrees F. Grease a large baking dish.

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black

In a large bowl, place all ingredients except oil and toss to coat well. Transfer the mixture into prepared baking dish in a single layer. Bake for about 20-25 minutes. Transfer the mixture into a serving plate. Drizzle with oil and serve. Nutrition: Calories: 476 Fats: 25g Carbs:19g Protein:39g

Cheesy Tilapia Preparation Time: 30 minutes Servings: 8 Ingredients: ½ cup Parmesan cheese, grated 3 tablespoons mayonnaise ¼ cup butter, softened 2 tablespoons fresh lemon juice 2 pounds tilapia fillets ¼ teaspoon dried thyme, crushed 1/8

teaspoon

1/8 teaspoon onion power

celery

salt

Freshly ground black pepper, to taste Direction: Preheat the broiler. Grease a broiler pan. In a large bowl, mix together all ingredients except tilapia fillets and keep aside. Place the fillets onto prepared broiler pan in a single layer. Broil the fillets for about 2-3 minutes. Remove from oven and top the fillets with cheese mixture evenly. Broil for about 2 minutes more. Nutrition: Calories: 288 Fat: 11g Carbohydrates: 24g Protein: 24g

Roasted Shrimp Preparation Time: 30 minutes Servings: 4 Ingredients:

1 pound peeled and deveined medium tail-on shrimp 2 tablespoons olive oil Salt and freshly ground black pepper, to taste Direction Preheat the oven to 400 degrees F. Arrange the rack in the middle of oven. Lightly grease a large baking sheet. In a large bowl, add all ingredients and toss to coat well. Transfer the shrimp into prepared baking sheet in a single layer.

Roast for about 6-8 minutes or till opaque. Nutrition: Calories: 249 Fat: 17g Carbohydrates: 5g

Sheet Pan Zesty Shrimp

Shrimp can be baked, fried or boiled. However, this dish will be baked in the oven. The shrimp’s flavor will set this dish off. This makes a perfect meal for close friends. Preparation Time: 20 minutes Servings: 4 Ingredient: Potatoes, 1 lb. small Fennel, 1 small bulb, sliced thin Olive Oil, 4 Tbs. divided Shrimp, 1 lb. medium, peeled and deveined Garlic Powder, ¼ tsp. Chili Powder, ¼ tsp. Salt and Pepper, to taste Cherry Tomatoes, 1 cup Scallions, 2 sliced thin Pine nuts, 2 Tbs. toasted

Directions: Preheat oven to 400F. Spread potatoes and fennel on baking sheet and drizzle 2 tbs. of olive oil over them. Bake for 15 to 20 minutes until tender. Remove and set aside. Thaw shrimp and pat dry. Place shrimp onto the sheet pan, with the potatoes. Bake for 7 minutes until done. Toss with potatoes and fennel, cherry tomatoes, scallions and nuts. Season with salt and pepper and serve. Nutrition: Calories: 274 Fat: 14g Carbohydrates: 31g Protein: 11g

Sheet Pan Fish Florentine

Preparation Time: 30 minutes Servings: 4 Ingredients: White rice, 2 cups instant Water, 2 cups warm Flounder, 1 lb. cut crossways Spinach, 4 cups chopped Chive & Onion Cream Cheese Spread, ¼ cup Vinaigrette Dressing, ½ cup Directions: Preheat oven to 375F. Cut 4 square sheets of heavy-duty foil. Mix rice and water, divide among 4 sheets of foil. Top each with the flounder chunks. Cover fish with spinach and cream cheese spread. Sprinkle with dressing and fold into packets baking foil. Arrange packets on sheet pan. Bake for 30 minutes, remove and serve. Nutrition:

Calories: 237 Fats: 10g Carbs:32g Protein:11g

One Pan Catfish, Potato Wedges and Salsa

Good Southern Catfish! There is nothing better. A lot of people enjoy their catfish deep fried. I eat it fried or baked. It is delicious. It always depends on what spices are used. You can never go wrong experimenting with spices. Preparation Time: 30 minutes Servings: 4 Ingredients: Catfish, 1 ¼ lbs. cut into t portions Potatoes, 4, cut into wedges Cumin, ¾ tsp. ground Salt, ¾ tsp. divided Pepper, ½ tsp. Tomatillos, 1 lb., cleaned and chopped Onion, 1 medium chopped Garlic, 2 cloves minced Cilantro, ⅓ cup chopped Lime juice, 2 Tbs.

Olive Oil, 1 Tbs. Cayenne Pepper, ¼ tsp. Directions: Heat oven to 400F and line sheet pan with foil. Rub fish with cumin, ½ tsp. salt and pepper. Mix tomatillos, onion, garlic and cilantro. Stir in lime juice, oil and remaining salt and cayenne pepper. Place potato wedges on one side of pan. Season with salt and pepper. Place fish on the other side of pan and sprinkle tomatillo salsa over the fish. Cover with foil. Cook for 40 minutes. Nutrition: Calories: 237 Fats: 12g Carbs:8g Protein:22g

Baked Salmon With Broccoli and Spicy Vinaigrette Preparation time: 45 minutes Servings: 4 Ingredients: 1.5-pound bunch of broccolis divided into florets 2 tbsps +1 tbsp olive oil salt to taste pepper to taste

4 6-ounce s salmon fillets 1 chili pepper sliced into thin rings For vinaigrette:

kinless

1 tbs olive oil 2 tbsps rice vinegar a pinch of salt 2 tbsps drained capers salt and black pepper to taste Directions: Preheat the oven to 400°F Mix the broccoli florets with 2 tablespoons of olive oil, salt and pepper and put them on a sheet pan. Roast the broccoli for about 13 minutes or until brown. When done, remove the sheet pan from the oven. Rub the salmon fillets with one tablespoon of olive oil, salt and pepper. Put the broccoli on the sides of the sheet pan, while placing the salmon fillets in the middle. Roast for 10-15 minutes or until the salmon turns opaque. To make the vinaigrette, in a small bowl mix the vinegar, the chili and the salt. Let it rest for about 10 minutes until the chili softens. Finally, stir in the capers and the olive oil and season. Once the salmon is cooked, serve it with the broccoli and drizzle some of the spicy vinaigrette. Nutrition:

Calories: 127 Fats: 8g Carbs:11g Protein:5g

Sheet Pan Mustard-Coated Salmon Preparation time: 35 minutes Servings: 4 Ingredients: 2 tbsps olive oil 2 cups cherry tomatoes 4 cups chopped kale

salt and pepper to 4 5-ounce salmon fillets 2 tsp chopped fresh parsley To make the mustard glaze: 3 tbsps sweet yellow mustard 1 tbsp whole grain mustard 1 tsp honey 1 tbsp soy sauce Directions:

taste

Preheat the oven to 400°F. Start by making the mustard glaze: mix all the ingredients in a small bowl. Set aside. Put the kale and the tomatoes in the sheet pan. Drizzle with olive oil and season them with the salt and the pepper. Place the salmon fillets over the vegetables. Brush each fillet with the mustard mixture. Cook for about 17-18 minutes or until the fish flakes with a fork. While baking, brush the fish with the mustard glaze a few more times. Nutrition: Calories: 240 Fats: 18g Carbs:15g Protein:7g

Roasted Snapper With Spring Onions and New Potatoes Preparation time: 50 minutes Servings: 4 Ingredients: 6 tbsp olive oil 2 tbsps harissa paste 7 spring onions halved lengthwise 1 pound scrubbed and thinly sliced new potatoes salt and black pepper to taste 1/4 cup water 1.5-pound skin-on snapper fillets Directions: Preheat the oven to 425°F. Put the oven rack in the upper third of the oven. In a small bowl, mix the olive oil and the harissa paste. Put the spring onions, the new potatoes and half of the harissa mixture into a sheet pan. Season with salt and pepper and add the water. Roast the vegetables for about 20 minutes or until they begin to soften. While the vegetables cook, score the skin side of the snapper fillets 1/4 of an inch and season them with salt and pepper. Rub the remaining half harissa mixture over the fish and into the score marks. Remove the vegetables from the oven and heat the broiler. Top the vegetables with the fish skin side up and broil for about 10 minutes or until the vegetables are tender and the fish begins to brown. Nutrition: Calories: 1010

Fats: 64g Carbs:47g Protein:60g

Roasted Shrimps and Broccoli Preparation time: 30 minutes Servings: 4 Ingredients:

2-pound broccoli flo rets 1/4 cup olive oil, divided 1 teaspoon coriander seeds 1 teaspoon cumin seeds 1.5 teaspoon salt, divided 1 teaspoon pepper, divided a pinch of hot chili powder

1 pound shelled and deveined large shrimps lemon zest from one lemon Directions: Preheat the oven to 425°F. In a large bowl, mix the broccoli with half of the olive oil, the coriander seeds, the cumin seeds, a teaspoon of salt, half a teaspoon of the pepper and the chili powder. In another large bowl, mix the shrimps, the remaining olive oil, the salt, the pepper and the lemon zest. Place the broccoli on the sheet pan in a single layer. Roast for 10 minutes. Add the shrimp to the broccoli and roast for 10 more minutes, tossing them once, or until the shrimps are opaque and the broccoli is tender. Nutrition: Calories: 315 Fats: 8g Carbs:39g Protein:24g

Sheet Pan Shrimp Fajitas Preparation Time: 30 minutes Ingredients 1 (1 ounce) package fajita seasoning 1 tablespoon olive oil 1 1/2 pounds raw shrimp, peeled and deveined

1 red bell pepper, slic ed into strips 1 yellow bell pepper, sliced into strips 1 red onion, sliced into strips 1 jalapeno pepper, sliced into rings Directions

Warm in advance oven to 430 degrees F 240 degrees C combine fajita sauce and olive oil together in a large pot sum shrimp roll to complete lay out seasoned shrimp in a single layer on a baking sheet sum red bell pepper, yellow bell pepper, red onion, and jalapeno pepper combine with shrimp and extend out evenly roll in the warm in advance oven till shrimp are opaque 12 minutes discharge shrimp to a treat plate broil pepper blend till lightly blackened 7 minutes discharge to the treat plate with shrimp. Nutrition: Calories: 448, Fats: 13g, Carbs:8g, Protein:72g

Baked Sheet Pan Flounder With Tomatoes Preparation time: 30 minutes Servings: 4 Ingredients: 4 flounder fillets 2 tbsps Dijon mustard 3 slices white sandwich bread torn into large pieces 6-7 tomatoes, halved lengthwise 2 tbsps olive oil, divided plus some more f or brushing 1/4 tsp dried tarragon a pinch of sugar Salt and pepper to taste For the sauce:

1/3 cu mayonnaise

p

low-fat

0.5 teaspoon tarragon 1 tbsp freshly squeezed lemon juice Salt and pepper to taste Directions: Preheat the oven to 450°F and put the rack on the lower third of the oven. Put the tomatoes on the sheet pan and sprinkle them with one tablespoon of oil, 1/4 teaspoon of the tarragon, the sugar, the salt and the pepper. Toss to coat. Then place the tomatoes cut side up. Roast the tomatoes for about 20 minutes or until tender. Remove them from the sheet pan and prepare the pan for the fish. Meanwhile, make the sauce by mixing all the ingredients in a small bowl and set aside.

Put aluminum foil on the sheet pan and brush it with some olive oil. Lay the fillets on the foil and season them with salt and pepper. Then rub them with the mustard. Put the bread slices, a pinch of salt, some pepper and the remaining tablespoon of oil in a blender and blend until you get crumbs. Sprinkle the crumbs over the fillets. Bake the fish fillets for 6-8 minutes or until the crumbs brown and the flounder is cooked through Nutrition: Calories: 320, Fats: 14g, Carbs:33g, Protein:16g

Parmesan Pork Chops Preparation time: 30 minutes Servings: 4 Ingredients: 4bone-in pork chops 16 ounces red potatoes cut into 1-inch pieces 16 ounces green beans 2 tablespoons olive oil

1 teaspoon d 5 minced garlic cloves 1/4 teaspoon pepper 0.5 teaspoon salt

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2/3 cup grated Parmesan Directions: Preheat the oven to 400°F. Coat the sheet pan with cooking spray. In a large bowl, mix together the olive oil, the thyme, the garlic, the pepper, the salt and the Parmesan. Spread about half of the Parmesan mixture over the pork chops. Then put the pork chops on the sheet pan. In the bowl with the remaining Parmesan mixture add the potatoes and the green. Mix until combined. Distribute the vegetables around the pork chops in the sheet pan. Bake for 20-22 minutes and then broil for 4-5 minutes or until the cheese melts and the pork is completely cooked through. Its internal temperature should be at least 145°F. Nutrition: Calories: 210, Fats: 8g, Carbs:27g, Protein:8g

Roasted Fennel Pork Preparation time: 1h25 min Servings: 4 Ingredients: 1-pound pork loin 3 tbsp mustard 2 tbsp dried thyme 5 chopped carrots 3

chopped

fennel

bulb

s 1 chopped onion 1 tbsp salt

0.5 tsp pepper Directions: Preheat the oven to 425°F. Rub the pork loin with the mustard and the thyme. In a sheet pan, mix the carrots, the fennel and the onion and season with salt and pepper. Roast the vegetables for 45 minutes. Place the pork loin in the center of the vegetables and cook for 25 minutes or until it is cooked through. The temperature inside the loin should be above 145°F. Once cooked, thinly slice the pork and serve with the roasted vegetables. Nutrition:

Calories: 296 Fat: 25g Carbohydrates: 2g Protein:17g

Italian Sausage Sheet Pan Meal Preparation time: 45 minutes Servings: 4 Ingredients: 1-pound butternut squash sliced into 3/4" cubes 1-pound Brussels sprouts, halved

2 tbsp olive oil 1 tsp salt 1-pound Italian sausages, pierced several times with a fork or a sharp knife 2 medium onions cut into thin wedges 0.5 tsp crushed red pepper flakes ground black pepper to taste Directions: Preheat the oven to 400°F. Coat the butternut squash and the Brussels sprouts with the olive oil and the salt. Spread them onto a sheet pan and place the Italian sausages among the

vegetables. Distribute the onion slices evenly around the sheet pan. Roast for 30-45 minutes or until the sausages begin to brown and the vegetables become tender. Remember to turn the sausages after 15 minutes. Nutrition: Calories: 463, Fat: 8g, Carbohydrates: 63g, Protein: 29g

Sheet Pan Bacon and Escarole Pizza Total preparation time:50 Minutes Ingredients: some plain flour for work surface 1-pound pizza dough (thawed) 0.5 pound thinly sliced mozzarella 0.5 thinly sliced onion 6 slices crisp and crumbled bacon salt and pepper

3 cups shredded escarol

e

some olive oil for drizzling some grated Parmesan cheese for serving Directions: Preheat your oven to 500°F and put the rack in the upper third of the oven. On a floured work surface, roll out the pizza dough into a 17"-long rectangle.

Transfer the pizza dough to your sheet pan and top it with the mozzarella, the onion, and the bacon. Season with salt and pepper. Bake for 15-20 minutes or until the edges of the dough turn golden. Heat the broiler. Take out the pizza from the oven and top it with the escarole. Then drizzle with the olive oil and season with salt and pepper. Broil for 2-3 minutes or until the escarole wilts. Sprinkle with Parmesan and serve hot. Nutrition: Calories: 268, Fat: 4.2g, Carbohydrates: 45g, Protein: 14.5g

Shrimp and veggies Preparation Time: 10 Minutes Cooking Time: 40 Minutes Servings: 3-4 Ingredients 1 and ½ pounds of baby red potatoes 1 Tablespoon of extra virgin olive oil ¾ Teaspoon of sea salt 3 Limes ¼ Cup of unsalted butter, melted 1 Teaspoon of ground chipotle pepper

½ Pound of trimmed asparagus ½ Pound of Broccolini or broccoli, chopped into small florets

fresh

1 Pound of peeled uncooked shrimp 2 Tablespoons of minced fresh cilantro Directions Preheat your oven to a temperature of about 400°F. Place the potatoes in a greased sheet pan; then drizzle with the olive oil and sprinkle with about ¼ teaspoon of sea salt and stir Bake for about 30 minutes and in the meantime, squeeze about 1/3 cup of juice from the limes Combine the lime juice, the melted butter; the chipotle and the remaining sea salt Remove the sheet pan from the oven; then stir the potatoes and arrange the asparagus, the Broccolini, the shrimp and the reserved limes over the potatoes Pour the lime juice over the vegetables and the shrimp Bake for about 10 minutes; then sprinkle with the cilantro Serve and enjoy your dish! Nutrition: Calories: 394, Fat: 16 g, Carbohydrates: 35g, Protein: 25g, Dietary Fiber: 6 g

Sheet Pan Salmon Preparation Time: 6 Minutes Cooking Time: 16 Minutes Servings: 5 Ingredients 5 Salmon fillets of about 6 ounces each 1 Tablespoon of butter 2 Tablespoons of brown sugar 2 Tablespoons of reduced-sodium soy sauce 2 Tablespoons of Dijon mustard

1 Tablespoon of olive o il ½ Teaspoon of pepper

1/8 Teaspoon of salt 1 Pound of trimmed fresh green beans Directions Preheat your oven to a temperature of about 425°. Place the salmon fillets in a baking sheet coated with cooking spray In a skillet; melt the butter; then add in the brown sugar; the soy sauce, the mustard; the oil; the pepper and the salt Brush half the mixture on top of the salmon Place the greens beans around the salmon fillets and roast for about 14 to 16 minutes Serve and enjoy your dish! Nutrition: Calories: 130, Fat: 4.6 g, Carbohydrates: 5g, Protein: 20.3g, Dietary Fiber: 0.2 g

Sheet Pan Tilapia Preparation Time: 5 Minutes Cooking Time: 15 Minutes Servings: 4 Ingredients 2 Medium, cut into wedges Yukon Gold potatoes 3 Thinly sliced large fresh Brussels sprouts 3 Thinly sliced large radishes 1 Cup of fresh sugar snap peas, cut into pieces of about ½ inch each 1

Thinly

2 Tablespoons of melted butter

sliced

small

carrot

½ Teaspoon of garlic salt ½ Teaspoon of pepper 2 Tilapia fillets of about 6 ounces each ½ Teaspoon of dried tarragon 1/8 Teaspoon of salt 1 Tablespoon of softened butter Lemon wedges and tartar sauce, optional Directions Preheat your oven to a temperature of about 450°. Line a sheet pan with a foil and grease it very well Combine the potatoes with the Brussels sprouts; the radishes; the snap peas and the carrot Add the melted butter, the garlic salt and the pepper; then toss to coat your ingredients. Place the vegetables in one layer in the prepared sheet pan Bake for about 20 minutes; then remove the sheet pan from the oven and preheat the broiler Arrange the vegetables on one side of the sheet pan and add the fish to the other side Sprinkle the fillets with the tarragon and the salt Drizzle with softened butter; then broil for about 4 to 5 minutes Remove the sheet pan from the heat; then serve and enjoy it! Nutrition: Calories: 465, Fat: 20 g, Carbohydrates: 20g, Protein: 48g, Dietary Fiber: 0.36 g

Sheet Pan Dijon Tilapia Preparation Time: 6 Minutes Cooking Time: 10 Minutes Servings: 4 Ingredients 7 Frozen tilapia fillets 4 Tablespoons of melted butter 2 Tablespoons of lemon juice 2 Teaspoons of Dijon mustard 1

Crushed

1 to 2 teaspoons of dried parsley

garlic

clove

1 Pinch of salt and 1 pinch of pepper 1 Container of butternut squash cubes 1 Bag of fresh brussels sprouts Directions Preheat your oven to a temperature of about 400° F. Place the thawed fillets over a buttered sheet pan Stir in the remaining ingredients and pour it over the fish. Set the fillets in the refrigerator; then brush the olive oil over a second sheet pan Toss the butternut squash cubes with a little quantity of olive oil, a little bit of salt and pepper. Place the sheet pan in the oven at a temperature of about 400° F and bake for about 15 minutes Clean and stem the Brussels sprouts and cut into halves Drizzle with olive oil; then season with 1 pinch of salt and 1 pinch of pepper Place the Brussels sprouts in the oven and bake for about 20 minutes Serve and enjoy your dish! Nutrition: Calories: 211.3, Fat: 5.6 g, Carbohydrates: 10g, Protein: 30.5g, Dietary Fiber: 0.9 g

Oven baked sheet pan halibut Preparation Time: 7 Minutes Cooking Time: 15 Minutes Servings: 4 Ingredients 3 to 4 halibut fillets, of about 2 lbs. 1 Pound of green beans 10 Ounces of stemmed and thickly sliced shiitake mushrooms 4 Tablespoons of olive oil 1 Tablespoon of sesame oil Juice

and

zest

of

1

on

lem

½ teaspoon salt ¼ teaspoon pepper Homemade pesto Directions Preheat your oven to a temperature of about 400°F. Arrange the halibut, the green beans, and the mushrooms on a sheet pan In a bowl, mix the olive oil with sesame oil; the lemon juice; the lemon zest, the salt, and the pepper. Pour the mixture over the fish and the vegetables; then toss the green beans and the mushrooms to coat very well Roast in the oven for about 10 to 15 minutes Serve the fish and the vegetables with the cilantro pistachio pesto Enjoy your dish! Nutrition: Calories: 159, Fat: 5 g, Carbohydrates: 7g, Protein: 26g, Dietary Fiber: 0.3 g

Trout with broccoli Preparation Time: 8 Minutes Cooking Time: 17 Minutes Servings: 4 Ingredients 2 Trout fillets of about 6 to 8 ounces of Springs 2 Tablespoons of olive oil 1 and ½ teaspoons of crushed dried oregano 1 Teaspoon of garlic and herb seasonings

2 Cups of halved c 2 Cups of chopped broccoli florets 2 Minced garlic cloves ¼ Teaspoon of salt 1 Pinch of fresh ground black pepper 1 Sliced lemon into rounds

herry tomatoes

2 Tablespoons of coarsely chopped fresh basil 1 Tablespoon of coarsely chopped fresh parsley The Zest of one lemon Directions Preheat your oven to a temperature of about 400° F. Line a sheet pan with a parchment paper; then rinse the trout and pat it dry Place the trout in a sheet pan lined with a parchment paper Drizzle with about 1 tablespoon of olive oil and sprinkle with about ¾ teaspoon of oregano, garlic and herb seasoning In a bowl; combine the tomatoes, the broccoli, the garlic and the remaining oil with oregano, then sprinkle with salt and pepper Toss your ingredients very well to coat it; then place it in the sheet pan and top the fillets with the lemon slices Roast for about 15 to 17 minutes and turn vegetables very often When the trout is perfectly cooked, sprinkle with the vegetables, the lemon zest and the chopped fresh herbs Serve and enjoy your dish! Nutrition: Calories: 197.5, Fat: 8.4 g, Carbohydrates: 6g, Protein: 24.1g, Dietary Fiber: 1.7 g

Stuffed Mackerels Preparation Time: 10 Minutes Cooking Time: 20 Minutes Servings: 4 Ingredients 3

Fresh

mackerels

of

good

size

; filleted and pin-boned 2Tablespoons of oil For the stuffing:

1 Cup of samphire 2 to 3 tablespoons of fresh breadcrumbs 1 Chopped and drained anchovy fillet 2 Teaspoons of creamed horseradish 1 Teaspoon of mustard The zest and the juice of ½ Lemon For the sauce of the parsley: 3 Tablespoons of butter The juice of ½ Lime and ½ Lemon 1 Pressed garlic clove 2 Tablespoons of finely chopped parsley Directions Rinse and pat dry the mackerel fillets and try to remove the pin bones; but try to leave the back and skin intact Combine the ingredients of the stuffing and blend it to make a paste; then add a little bit of water if it is a bit thick Open up the mackerels with the skin side down over a chopping board and spread an amount of stuffing on one half of each of the mackerels; then seal each of the mackerels with the second half on top Prepare a kitchen string and tie the fillets together; then set the mackerels aside to chill for about 60 minutes Grease a sheet pan with a little bit of oil; then arrange the mackerels in it and brush the mackerels with a little quantity of oil Bake the mackerels for about 6 minutes In the meantime; prepare the sauce by heating the butter in a small saucepan

and when the butter starts to turn brown; remove it from the heat and add the lime juice and lemon too Add in the garlic and the parsley; then spoon it over the baked fish Serve and enjoy your dish! Nutrition: Calories: 126, Fat: 7.3 g, Carbohydrates: 3g, Protein: 14g, Dietary Fiber: 0.1 g

Chapter 5: Sheet Pan beef and lamb Meals Homemade Beef Steak Preparation time: 40 minutes Servings: 4 Ingredients: 2 onions 12 small red potatoes 4 tablespoons canola oil Salt and pepper to taste 16 ounces lean ground beef 2 teaspoons mustard powder 2

teaspoons

onion

pow

der 1 teaspoon garlic powder 2 tablespoon Worcestershire sauce 0.5 teaspoon salt 1/4 teaspoon black pepper Directions: Preheat the oven to 400°F. Slice the onion into half-moon shapes. Distribute the onions in your sheet pan. Cut each potato into 6 pieces and add them to the sheet pan. Drizzle the

canola oil over the vegetables and season with salt and pepper. In a small bowl, mix the ground beef, the mustard, onion and garlic powders and the Worcestershire sauce. Add the salt and the pepper. Mix them with your hands and form 4 patties. Put the patties in the sheet pan among the vegetables Bake for 30 minutes or until the patties brown and the vegetables and cooked. Nutrition: Calories: 191, Fat: 1g, Carbohydrates: 0g, Protein: 41g

Herbed Meatballs Preparation time: 30 minutes Servings: 4 Ingredients: 1 peeled and chopped lemongrass stalk 1 (1½-inch) chopped fresh ginger piece 3 chopped garlic cloves

1 cup chopp cilantro leaves ½ cup chopped fresh basil leaves 2 tablespoons plus 1 teaspoon fish sauce 2 tablespoons water

ed fresh

2 tablespoons fresh lime juice 1½ pound lean ground lamb 1 peeled and grated carrot 1 beaten egg Direction: Preheat the oven to 375 degrees F. Grease a rimmed baking sheet For meatballs in a food processor, add lemongrass, ginger, garlic, fresh herbs, fish sauce, water and lime juice and pulse till chopped finely. Transfer the mixture into a bowl with remaining ingredients and mix till well combined. Make about 1-inch balls from the mixture. Arrange the balls into prepared baking sheet in a single layer. Bake for about 30-35 minutes. Nutrition: Calories: 355, Fat: 15g, Carbohydrates: 37g, Protein: 17g

Black Bean Beef Nachos Preparation time: 30 minutes Servings: 4 Ingredients: 1 15-ounce can rinse and drained black beans, divided 0.5 cup plus 2 tablespoons water, divided 8 ounces ground sirloin

0.5 teaspo powder 4 thinly sliced spring onions 8 corn tortillas cut into nachos cooking spray

on

chili

2/3 cup evaporated milk, divided 1.5 teaspoons cornstarch 0.5 cup shredded Cheddar cheese 1/4 cup sour cream 1/3 cup chopped tomato 1/4 cup chopped fresh coriander 0.5 teaspoon salt Directions: Preheat the broiler to high. Line the sheet pan with parchment paper coated with cooking spray. Put 1/4 cup of the black beans in a small bowl and set aside. Place the remaining beans and half a coup of cup water in a food processor and blend until smooth. Heat a large nonstick pan over medium-high. Stir in the beef and cook it for about 8 minutes. Add the chili powder, the reserved 1/4 cup of beans, the pureed beans and the spring onions. Stir well and cook for a minute. Arrange the nachos on the prepared sheet pan. Sprinkle some cooking spray over the nachos. Broil them for a couple of minutes on both sides until they become crisp. Remove the pan from the oven. Spoon the beef mixture over the tortillas. In a small bowl, whisk 1/4 cup of the evaporated milk and the cornstarch. In a small saucepan, cook the cornstarch mixture and the remaining milk over medium-high. Bring to a simmer, add the cheese and cook for two more minutes, stirring frequently. Combine the remaining 2 tablespoons of water with the sour cream. Pour the cheese mixture and the sour cream mixture over the nachos.

Nutrition: Calories: 314 Fat: 9g Carbohydrates: 38g Protein: 17g

Garlicky Rib Preparation time: 30 minutes Servings: 14 Ingredients: 8-10 minced garlic cloves 2 teaspoons crushed dried thyme 2 tablespoons olive oil 1

teaspoon

crushed

red pepper flakes Salt and freshly ground black pepper, to taste 1 (10-pound) prime rib roast

Direction: In a bowl, mix together all ingredients except rib roast. In a large roasting pan, place rib roast, fatty side up. Coat the rib roast with garlic mixture evenly. Keep aside to marinate in the room temperature for at least 1 hour. Preheat the oven to 500 degrees F. Roast for about 20 minutes. Now, reduce the temperature to 325 degrees F. Roast for 65-75 minutes. Remove from oven and keep aside for about 10-15 minutes before slicing. With a sharp knife cut the rib roast in desired slices and serve. Nutrition: Calories: 437 Fat: 17g Carbohydrates: 21g Protein: 38g

Cheese & Crumbs Crusted Rib Preparation time: 30 minutes Servings: 8 Ingredients: 4 pounds beef rib roast Salt and freshly ground black pepper, to taste 2 tablespoons olive oil 2 tablespoons melted butter

3 minced g ¼ cup grated Romano cheese 1 cup plain bread crumbs ½ cup minced fresh parsley Direction: Preheat the oven to 325 degrees F. Arrange a rack in a large roasting pan.

arlic cloves

Season the rib with salt and black pepper. In a large bowl, mix together oil, butter and garlic. Add rib and coat with garlic mixture evenly. In another bowl, mix together cheese, bread crumbs and parsley. Coat the rib with cheese mixture evenly and gently, press. Arrange the rib into over the rack in roasting pan. Roast for about 2 hours or till desired doneness. Nutrition: Calories: 730 Fat: 26g Carbohydrates: 58g Protein: 68g

Herbed Beef Tenderloin Preparation time: 30 minutes Servings: 10 Ingredients: 4 minced medium garlic cloves 1 tablespoon minced fresh oregano ½ tablespoon minced fresh rosemary ½ tablespoon ground fennel seeds 2

tablespoons

olive

o

il Salt and freshly ground black pepper, to taste

1 (3-pound) center-cut beef tenderloin roast Direction: Preheat the oven to 755 degrees F. Arrange a rack in the center of the oven. In a bowl, add all ingredients except beef and mix till a pate form. Rub the beef tenderloin with paste mixture evenly. Place beef into shallow roasting pan. Roast beef for about 45-50 minutes. Remove from oven and keep aside for about 10 minutes. With a sharp knife, cut the beef tenderloin in desired slices. Nutrition: Calories: 299 Fat: 5g Carbohydrates: 54g Protein: 8g

Beef with Veggies Preparation time: 30 minutes Servings: 4 Ingredients: 1 pound peeled and cut into 3-inch sticks carrots 1-pound quartered baby red potatoes 2 tablespoons olive oil, divided Salt and freshly ground black pepper, to taste

1 tablespoon Italian sea 1 teaspoon garlic powder 2-pound rump roast Direction: Preheat the oven to 375 degrees F. Arrange a rack in the lower third of the oven.

soning

Lightly, grease the roasting pan. In a large bowl, add carrots, potatoes, 1 tablespoon of salt, salt and black pepper band toss to coat well. In a small bowl, mix together the remaining oil, Italian seasoning, garlic powder, salt and black pepper. Rub the seasoning mixture over the roast evenly. Place the roast in center of the prepared roasting pan, fatty side up. Arrange the vegetables around the roast in a single layer. Roast for about 1 hour. Remove from oven and keep aside for about 10 minutes. With a sharp knife, cut the beef tenderloin in desired slices. Nutrition: Calories: 701 Fat: 39g Carbohydrates: 30g Protein: 57g

Lamb Shoulder Preparation time: 30 minutes Servings: 8 Ingredients: For Lamb: 3 peeled garlic cloves 1 tablespoon fresh sage leaves 1 tablespoon fresh rosemary leaves Salt, to taste

1 tablespoo oil 4 1/3-pound boneless lamb shoulder

n olive

1 cup white wine For Vegetables: 3 cut into chunks large zucchinis 3 peeled cuts into chunks large potatoes 2 seeded and cut into chunks large red bell pepper 1 tablespoon minced fresh sage leaves 1 tablespoon olive oil Salt and freshly ground black pepper, to taste Direction: Preheat the oven to 350 degrees F. For lamb with a pestle and mortar, grind the garlic, sage, rosemary and a few pinches of salt into a smooth paste. In a bowl, add the paste and oil and mix well. Rub the lamb shoulder with herb paste evenly. Arrange the lamb shoulder into a larger roasting pan. Cover the roasting pan with a piece of foil tightly. Roast for about 90 minutes. Meanwhile for vegetables in a bowl, add all ingredients and toss to coat well. After 90 minutes, remove the roasting pan from the oven. Now, increase the temperature of oven to 400 degrees F. Remove the lamb shoulder from roasting pan. Place the vegetable mixture into the roasting pan in a single layer. Place lamb shoulder over vegetables. Roast for about 1 hour. Nutrition:

Calories: 609 Fat: 23g Carbohydrates: 66g Protein: 34g

Lemony Lamb Shanks Preparation time: 30 minutes Servings: 6 Ingredients:

4 (1½-pound shanks 3 teaspoons crushed dried oregano 2 teaspoons ground cumin 2 teaspoon onion powder 1 teaspoon garlic powder 2 teaspoons cayenne pepper Salt and freshly ground black pepper, to taste 1/3 cup plus olive oil

) lamb

1 cup water ½ cup fresh lemon juice Direction: Preheat the oven to 450 degrees F. Grease a large roasting pan. Place the lamb shanks in prepared roasting pan in a single layer. In a bowl, mix together oregano and spices. Rub the shanks with spice mixture generously. Drizzle with 2 tablespoons of oil. Roast for about 35 minutes. Remove the roasting pan from oven. Now, reduce the temperature of oven to 350 degrees F. In a bowl, mix together the remaining oil, water and lemon juice. Pour oil mixture over shanks. Cover the roasting pan with a large piece of foil. Roast for about 2½ hours. Place the shanks in serving plates. Pour pan liquid on top and serve. Nutrition: Calories: 286 Fat: 14g Carbohydrates: 12g Protein: 28g

Herbed Lamb Rack Preparation time: 30 minutes Servings: 8 Ingredients: For Lamb Rack: 1 tablespoon olive oil 2 (8-ribs) (1½-pound) slightly trimmed rack of lamb Salt and freshly ground black pepper, to taste For Coating: ¼ cup minced fresh parsley ½ tablespoon fresh thyme, chopped finely

½ tablespoon fre chopped finely 3 garlic cloves, minced 1½ tablespoons extra-virgin olive oil

sh rosemary,

Salt and freshly ground black pepper, to taste Direction: Preheat the oven to 350 degrees F. Arrange a rack in the middle position of oven. In a large skillet, heat 1 tablespoon of oil on high heat. Add lamb rack and sprinkle with salt and black pepper. Sear the racks for about 5 minutes per side. Transfer the racks into a large roasting pan. Meanwhile in a bowl, mix together all coating ingredients. Rub the racks with herb mixture generously. Roast for about 15 minutes. Now, cover the racks with a piece of foil loosely. Roast for 5-10 minutes more. Remove the lamb racks from oven and keep aside for about 10 minutes before serving. With a sharp knife, cut each rack into 4 double chops and serve. Nutrition: Calories: 444 Fat: 23g Carbohydrates: 18g Protein: 38g

Steak and fries Preparation Time: 15 Minutes Cooking Time: 25 Minutes Servings: 4 Ingredients 3 Russet potatoes, sliced into about 8 wedges 2 Tablespoons of olive oil 1 Pinch of salt 1 Pinch of pepper

4 Minced garlic cl 1 Teaspoon of Italian seasoning ½ Cup of freshly grated parmesan cheese

oves

3 or 4 top sirloin steaks of about 1 inch of thickness 2 Tablespoons of chopped fresh parsley 1 Tablespoon of garlic butter Directions Preheat your oven to a temperature of about 375˚F Place the potatoes in one layer in a baking sheet pan and drizzle with olive oil Season with 1 pinch of salt, 1 pinch of pepper, the garlic, the Italian seasoning, and the Parmesan; then gently toss Bake for about 20 to 25 minutes; then preheat the oven to broil Season the steaks with the salt and the pepper; then place it on the other side of the prepared baking sheet in one layer Place the sheet pan in the oven and bake for about 5 minutes per side Top with the garlic butter and top with chopped parsley Serve and enjoy your delicious meal! Nutrition: Calories: 347, Fat: 13.6g, Carbohydrates: 23g, Protein: 32g, Dietary Fiber: 2.4 g

Steak with broccoli Preparation Time: 10 Minutes Cooking Time: 20 Minutes Servings: 4 Ingredients 2 Pounds of baby red potatoes 17 Ounces of broccoli florets 2 Tablespoons of olive oil 3 Minced garlic cloves 1

Teaspoon

of

1 Pinch of kosher salt 1 Pinch of freshly ground black pepper

dried

thyme

2 Pounds of patted dry top sirloin steak Directions Preheat your oven to a broil; then lightly oil a baking sheet pan nonstick spray. In a large pan filled boiling salted water; cook the potatoes until it becomes parboiled for about 12 to 15 minutes; then drain very well Place the potatoes and the broccoli in one layer over the prepared sheet pan Add the olive oil; the garlic and the thyme; then season with 1 pinch of salt and 1 pinch of pepper Gently toss your ingredients to combine it very well Season the steaks with 1 pinch of salt and 1 pinch of pepper taste; then add to the sheet pan in one layer Place the sheet pan in the oven and broil for about 4 to 5 minutes Serve and enjoy immediately! Nutrition: Calories: 338, Fat: 21g, Carbohydrates: 18g, Protein: 21g, Dietary Fiber: 4.5 g

Roasted lamb with vegetables Preparation Time: 10 Minutes Cooking Time: 60 Minutes Servings: 4 Ingredients 2 and ½ pounds of boneless leg of lamb roast 1 Tablespoon of Dijon mustard 2 Teaspoons of chopped fresh rosemary 1 Teaspoon of dried oregano 1

Teaspoon

of

salt

ed ½ Teaspoon of onion powder

divid

½ Teaspoon of black pepper 12 Small halved potatoes 1 Red onion; chopped into wedges 1 Pound of green olives; black olives; cherry pepper; roasted garlic and dried tomatoes. 1 Pound of campari or cherry tomatoes 1 Thinly sliced lemon 2 Tablespoons of olive oil Directions Preheat your oven to a temperature of about 375° F. Arrange the potatoes; the red onion, the olives; the cherry pepper, the garlic and the dried tomatoes Drizzle with the olive oil and about ½ teaspoon of salt; then toss very well to combine. Combine about ½ teaspoon of salt with the Dijon mustard, the rosemary, the oregano, the onion powder and the black pepper. Rub the mixture over the lamb roast. Roast in a sheet pan for about 60 minutes at a temperature of about 125° F Transfer the meat to a cutting board and set it aside to rest for about 10 minutes before cutting and serving it Serve and enjoy! Nutrition: Calories: 351, Fat: 14.3g, Carbohydrates: 7g, Protein: 35g, Dietary Fiber: 0.4 g

Chapter 6: Sheet pan roasted Pork, Potatoes and chicken recipes. Roasted potatoes with chicken Preparation Time: 8 Minutes Cooking Time: 25 Minutes Servings: 4-5 Ingredients Cooking spray 9 ounces of small Yukon gold potatoes 1 and ½ tablespoons of extra-virgin olive oil 1 Tablespoon of whole-grain mustard

1

Tablespoon

of

minced fresh tarragon 1 Tablespoon of dry white wine 1 and ½ teaspoons of minced fresh thyme 1Teaspoon of honey 2 Skinless and boneless chicken breast halves ¼ Teaspoon of kosher salt ¼ Teaspoon of freshly ground black pepper 1 Teaspoon of canola oil Directions Place a sheet pan in your oven and preheat it to a temperature of about 500° F Carefully remove the sheet pan from the oven and coat it with cooking spray Add the potatoes to the sheet pan and bake for about 10 minutes Combine the olive oil with the next 5 ingredients; then stir with a whisk Sprinkle the chicken with about 1/8 teaspoon of salt and about 1/8 teaspoon of pepper. Heat a nonstick skillet over a medium-high heat; then add the canola oil to the pan and swirl Add in the chicken and cook for about 5 minutes with about 2 tablespoons of mustard mixture. Then add the potatoes and bake for about 10 minutes 500° F Drizzle the potatoes with the remaining mustard mixture; then sprinkle with the remaining 1/8 teaspoon of salt and the remaining quantity of pepper. Nutrition: Calories: 317, Fat: 5.9g, Carbohydrates: 22.4g, Protein: 42g, Dietary Fiber: 3.4 g

Chicken Fajitas Preparation Time: 5 Minutes Cooking Time: 15 Minutes Servings: 4 Ingredients 2 Tablespoons of avocado oil 3 Teaspoons of chili powder 2 Teaspoons of ground cumin 1 Teaspoon of garlic powder ¾ Teaspoon of kosher salt

1 and ½ pounds of h chicken tenderloins 1 Sliced and halved large red or sweet onion, about 2 cups 1 Large sweet red pepper, chopped into strips 1 Large green pepper, cut into strips 1 Tablespoon of minced seeded jalapeno pepper

alved lengthwise

2 Cans of drained unsweetened pineapple bits 2 Tablespoons of honey 2 Tablespoons of lime juice 12 Warmed; corn tortillas Sour cream, shredded cheese and chopped avocado for the toppings Lime wedges Directions Preheat your oven to a temperature of about 425°F. In a bowl, mix the avocado oil; the chili powder, the ground cumin, the garlic powder, the kosher salt Add in the chicken; the onion, the peppers, the pineapple, the honey and the lime juice and combine very well Spread the mixture evenly in a sheet pan Roast your ingredients for about 10 minutes in a sheet pan in the oven Remove the sheet pan from the oven and preheat your broiler Broil the chicken for about 3 to 5 minutes Top the tortillas with the toppings of your choice Serve and enjoy your dish! Nutrition: Calories: 370.2, Fat: 11.3g, Carbohydrates: 33g, Protein: 31g, Dietary Fiber: 0.8 g

Roasted Chicken Garlic Brussels sprouts and Potatoes Ingredients 4 slices bacon, chopped 1 tablespoon olive oil 1 lemon, thinly sliced 5 tablespoons olive oil 1 lemon, juiced

4 cloves garlic, m 1 teaspoon kosher salt 1/2 teaspoon ground black pepper 1/2-pound Brussels sprouts, trimmed and halved

inced

8 small red potatoes, quartered 4 bone-in, skin-on chicken breast halves Directions Put the bacon in a large, deep fry pan and cook outer environment high heat, rotate something stay till full lightly browned but tranquil soft, about 6 minutes drew the bacon piece on a paper towel-lined plate warm in advance an oven to 350 degrees F 260 degrees C cover a large baking pot settle lemon piece in a single layer on the bottom of the baking pot seethe stay 6 tablespoons olive oil, lemon juice, garlic, kosher salt, and black pepper together in a large pot roll Brussels sprouts in lemon juice blend to cover discharge to the prepared baking pot with a slotted spoon. draw out excess liquid back into the pot put bacon on top of the capital of Belgium sprouts roll potatoes in the same lemon juice blend used for the Brussels sprouts reduce potatoes with slotted spoon and settle along the inside edge of the baking pot complete chicken breast halves well in the stay lemon cutter put chicken confront skin-side up in the fry pan make into flow any stay lemon juice blend outer chicken bake in the warm in advance oven till chicken no longer pink at the bone and the juices run clear, about 46 minutes an instant-read thermometer place in near the bone should read 145 degrees F 75 degrees C.

Hoisin Sriracha Sheet pan Chicken Preparation Time: 20 minutes Cooking time: 40 minutes Servings: 4 Ingredients: Maple syrup (2 tablespoons) Minced garlic (2 cloves)

Hoisin sau Chicken thighs with the bones intact (4 medium sizes) Low sodium soy sauce ( ⅓ cup) Pepper (¼ teaspoon) Rice vinegar (1 tablespoon) Freshly minced ginger (½ teaspoon) Extra virgin olive oil (2 tablespoons)

ce ( ⅓ cup)

Sriracha chili sauce (2 tablespoons) Cauliflower florets (4 cups) Sesame oil (2 teaspoons) Salt (¼ teaspoon) Sweet red pepper (1 medium size) Diced sweet potato (1 medium size) Sesame seeds (This is optional) Directions: Set oven to 400°F. Line a sheet pan with aluminium foil and set aside. In a medium mixing bowl, mix hoisin sauce, low sodium soy sauce, sesame oil, Sriracha chili sauce, minced garlic, maple syrup, minced fresh ginger root and rice vinegar. Set it aside. Season the chicken with salt and pepper on both sides. Put potatoes and chicken thighs on the sheet pan. Pour a tablespoon of olive oil followed by ⅓ hoisin mixture. Use clean hands to coat. Slide the pan into the oven and bake for about 15 minutes. Flip chicken thighs and potatoes then add cauliflower, remaining olive oil, red pepper and ⅓ hoisin mixture. Bake for an extra 25 minutes. Serve warm with leftover hoisin sauce and sesame seeds. Calories: 490kcal, Fat: 24g, Protein: 28g, Carbs: 40g, Fiber: 5g

Pan-Roasted Chicken and Vegetables Preparation Time: 15 minutes Cooking time: 45 minutes, Serving: 6 Ingredients: Roughly chopped onion (1 large size) Minced garlic (3 cloves) Paprika (½ teaspoon) Extra virgin olive oil (2 tablespoons) Fresh baby spinach (6 cups) Cut red potatoes (6 medium) Salt (1 ¼ teaspoons) Black pepper powder (¾ teaspoon) Skinless chicken thighs with the bones intact (6 medium sizes) Dried crushed rosemary (1 teaspoon) Directions: Prepare the oven. Set it to 425°F. Mix onion, ¾ teaspoon of salt, oil, ½ teaspoon of rosemary, ½ teaspoon of pepper, garlic and potatoes in a medium sized mixing bowl. Grease a sheet pan with cooking spray and pour in seasoned potatoes. Set aside. Get a much smaller bowl and mix the remaining salt, pepper, rosemary and paprika. Coat chicken in paprika mixture and place over the veggies. Slide sheet pan in the oven and bake for 40 minutes or extra if the veggies aren't tender enough. Take the sheet pan out of the oven and transfer the chicken to a plate to cool. Place spinach on top of the veggies still on the sheet pan and bake for 10

minutes. Stir veggies to mix and serve warm with chicken. Calories: 345kcal, Fat: 12g, Protein: 28g, Carbs: 31g, Fiber: 5g

Whole Turkey with Gravy Preparation Time: 15 minutes Servings: 20 Ingredients: 1/3 cup pure maple syrup 2 cups apple cider ¾ cup butter 2½ teaspoon finely grated fresh lemon zest 2 tablespoons chopped fresh marjoram, divided 2 tablespoons chopped fresh thyme, divided Salt

and

freshly

grou

nd black pepper, to

taste 1 (14-pound) whole turkey (giblets and neck removed and reserved) 1 cup peeled and roughly chopped carrots 1 cup chopped celery stalk 2 cups chopped onion 2 cups chicken broth For Gravy: Chicken broth, as required 3 tablespoons all-purpose flour 2 tablespoons apple brandy 1 bay leaf 1 teaspoon chopped fresh thyme Direction: In a pan, add maple syrup and apple cider on medium-high heat. Bring to a boil and then cook, stirring occasionally for about 20 minutes. Remove from heat and immediately, add butter, lemon zest, half of fresh herbs, salt and black pepper and stir till butter is melted completely. Cover and refrigerate to cool completely. Set your oven to 375 degrees F. Arrange a rack in the lowest third portion of oven. Arrange the turkey in a large roasting pan. With a spatula, loosen the skin over each side of breastbone. Remove the maple glaze from refrigerator. Reserve ¼ cup of glaze. Coat the turkey with remaining glaze underneath the loosened skin and all

over the skin generously. With a kitchen twine, tie the both legs together at the bottom. Place the vegetables and reserved giblets and neck around the turkey evenly. Sprinkle with remaining fresh herbs evenly. Pour the chicken broth evenly. Roast for about 30 minutes. Now, reduce the temperature of oven to 350 degrees F. Cover the turkey with a large piece of foil loosely. Roast for about 3-4 hours. Transfer the turkey and vegetables in a large serving platter and keep aside for about 20 minutes before serving. In a cup, strain the roasting pan juices. Discard the fats from juice. Pour enough chicken broth to make almost 3 cups of liquid mixture. Now, transfer the liquid mixture in a pan on medium heat and bring to a boil. Meanwhile add flour in the bowl of reserved maple mixture. Add flour mixture in the pan, stirring continuously. Stir in remaining ingredients and cook for about 2-3 minutes or thickens slightly. Serve turkey and vegetables alongside the gravy. Nutrition: Calories: 704 Fat: 35g Carbohydrates: 17g Protein: 64g

Stuffed Turkey Preparation Time: 15 minutes Servings: 12 Ingredients: 1 (12-pounds) whole turkey, giblets and neck removed 1 tablespoon vegetable oil 2

granny

smith

apples,

p

eeled, cored and cut into 8 wedges 1-pound celery stalk, chopped 1 large onion, cut into 8 wedges ½ head of garlic, separated the cloves 1 tablespoon poultry seasoning

½ cup cold butter, chopped Direction: Preheat the oven to 325 degrees F. Arrange a large rack into a roasting pan. With your hands, loosen the skin over the thighs and breast of turkey. With a knife, make a hole in the turkey skin between body and tail. Make another hole on each side beneath each wing if turkey. Coat the skin of turkey with oil completely. In a bowl, mix together apple, celery, onion, garlic and poultry seasoning. Stuff the neck and body cavities with apple mixture. Tuck the legs into the hole near tail. Tuck the wing tips into the hole under the wings. Arrange turkey onto rack over roasting pan. Place the chopped butter under loosen skin. Roast for about 3½ hours. Transfer the turkey into a large serving platter. Cover the turkey with a large piece of foil and keep aside for 30-40 minutes before slicing. Nutrition: Calories: 558 Fat: 36g Carbohydrates: 10g Protein: 49g

Herbed Turkey Breast Preparation Time: 15 minutes Servings: 14 Ingredients: 2 tablespoons olive oil, divided 3 tablespoons fresh lemon juice, divided 2 minced garlic cloves 1 teaspoon finely grated lemon rind 1 teaspoon crushed dried thyme

1 teaspoon crushed dried sage 1 teaspoon dried crushed rosemary Salt and freshly ground black pepper, to taste 1 (8-12-pound) bone-in turkey breast Direction:

Preheat the oven to 350 degrees F. Arrange a rack in a shallow roasting pan. In a bowl, mix together 1 tablespoon of oil, 1 tablespoon of lemon juice, garlic, lemon rind, herbs, salt and black pepper. In a small bowl, mix together the remaining oil and lemon juice. With your hands, loosen the skin of breast, leaving attached along bottom edges. Place the garlic mixture under the skin of turkey evenly. Arrange turkey breast onto rack over roasting pan. Roast for about 2½-3 hours, coating with oil mixture after every 20 minutes. Remove from oven and keep aside for about 10 minutes before slicing. Remove the skin and cut into desired slices and serve. Nutrition: Calories: 602, Fat: 44g, Carbohydrates: 18g, Protein: 33g

Buttered Turkey Drumsticks Preparation Time: 15 minutes Servings: 6 Ingredients: ¼ cup softened butter 1 teaspoon crushed dried thyme 1 teaspoon poultry seasoning Salt and freshly ground black pepper, to taste 6 bone-in turkey drumsticks ½ cup chicken broth Direction: Preheat

the

oven

to

350

s F.

degree

In a bowl, mix together butter, thyme and seasoning. Coat the drumsticks with butter mixture generously. Arrange drumsticks in a large roasting pan in a single layer. Pour broth over drumsticks. Roast for about 90-100 minutes or till desired doneness.

Nutrition: Calories: 461, Fat: 26g, Carbohydrates: 29g, Protein: 29g

Stuffed Goose Servings: 8 Ingredients: 6 peeled, cored and chopped medium apples ½ cup calvados 4 chopped shallots 1 chopped medium onion

¼ cup cho fresh parsley 1 (10-pound) goose Salt and freshly ground black pepper, to taste

pped

Direction: In a bowl, mix together apples and calvados and keep aside for about 30 minutes. Preheat the oven to 350 degrees F. Grease a roasting pan. Add shallots, onion and parsley in the bowl with apples and mix well. With a fork, pierce the goose at many paces. Stuff the cavities of goose with apple mixture. Sprinkle the goose with salt and black pepper. With lacing pins, close the breast cavity. Arrange the goose into prepared roasting pan. Roast for about 3 hours, basting with pan juices twice. Nutrition: Calories: 909 Fat: 60g Carbohydrates: 6g Protein: 83g

Balsamic Roasted Chicken Thighs with Root Vegetables Preparation Time: 15 minutes Cooking time: 35 minutes, Serving: 6 Ingredients: Balsamic vinaigrette (2 tablespoons) Extra virgin olive oil (4 tablespoons) Chicken thighs (6 medium sizes) Stone-ground mustard (3 tablespoons) Diced peeled parsnips (4 medium sizes) Kosher salt (¾ teaspoon) Peeled and diced sweet potato (1 medium size) Black pepper powder (¾ teaspoon) Caraway seeds (¼ teaspoon) Crumbled cooked bacon (3 strips) Chopped shallots (4 medium sizes) Fresh minced parsley (4 tablespoons) DIRECTION: Mix mustard, half a teaspoon of pepper, 3 tablespoons of oil, vinaigrette and half a teaspoon of salt in a large mixing bowl. Throw in chicken and toss to coat. Cover the bowl and place it in the fridge overnight or at least 6 hours. Set your oven to 425°F. Grease a sheet pan and arrange chicken on one side with the skin side facing up.

Pour sweet potato cubes and parsnips, caraway seeds, shallot, leftover pepper, oil and salt in a bowl. Mix thoroughly to coat Pour potato mixture onto the other side of the pan and spread them out to form an even layer. Slide the pan into the oven and bake for 20 minutes. Stir veggies and roast again for an additional 20 minutes or more to get the veggies really tender. Pour vegetables in a bowl and sprinkle with half of the bacon and about 2 tablespoons of parsley. Sprinkle the rest over the chicken and serve together. Calories: 480kcal per serving, Fat: 27g, Protein: 27g, Carbs: 33g, Fiber: 5g

Spatchcock Chicken, Hasselback Potato, and Zucchini Fries Preparation Time: 25 minutes Cooking time: 1 hour 5 minutes Servings: 4 Ingredients: Kosher salt (1 ¼ teaspoons) Cooking spray Finely chopped rosemary (1 ½ tablespoons) Black pepper powder (1 teaspoon) Russet potatoes (4 medium sizes) Cornmeal ( ⅓ cup) Lemon zest (1 tablespoon) Grated garlic (2 cloves) Whole chicken (1 medium size) Extra virgin olive oil (2 tablespoons) Garlic powder (1 teaspoon) Zucchini (1 pound) Smoked paprika (½ teaspoon) Cornstarch (2 tablespoons) Directions: Get your oven ready. Preheat to 450°F. In a small mixing bowl, pour in lemon zest, garlic, half a spoon of salt and pepper and all the rosemary. Mix thoroughly and set aside. Put the chicken on a chopping board and remove the backbone using kitchen scissors. How to? Place the breast side on the chopping board and cut along the edges of the back bone. Once that's put, throw it away. We won't need it.

Flip the chicken so the breast side is facing up. Use clean hands to press against the breast bone so the chicken splays open looking like a really large butterfly. Get rid of any excess fat and tuck the tip of the wings under the bird. Grease a sheet pan and place the chicken right at the center. Put your fingers under the skin (you can start anywhere) and apply spice mixture to the meat under the skin. It doesn't matter where you start, just make sure you season every inch of meat of your bird. Set aside. You're going to cut through your potatoes now. Not all the way through, however. Do this from one end to the other. Place potatoes very gently around the chicken and glaze with a tablespoon of olive oil. Slide the pan into the oven and cook for 45 minutes. While that is happening, you'll have time to make the zoodles. Shred the zucchini into noodles using a spiralizer. Use paper towels to remove excess moisture. You can also slice the zoodles into much shorter lengths if you like. Mix cornstarch, paprika, cornmeal and garlic powder in a medium sized bowl. Pour in zoodles and toss. Take the pan out of the oven and return chicken to the chopping board. Use paper towels to remove any chicken juice left in the center of the pan and replace that with cooking spray. Pour leftover olive oil over the potatoes and spread the zoodles all around them. Slide the pan back into the oven and cook for 15 minutes. The potatoes should be cooked through and tender, the same goes for the zucchini. Season both of them with the remaining salt and half a teaspoon of pepper. Skin the chicken and serve warm.

Calories: 543kcal, Fat: 17g, Protein: 42g, Carbs: 55g, Fiber: 6g

Chicken breasts with cheese Preparation Time: 5 Minutes Cooking Time: 25 Minutes Servings: 4 Ingredients: 1 Egg, large ½ Cup of bread crumbs ½ Cup of grated Parmesan cheese ½ Teaspoon of salt 1

Teaspoon

of

p

epper

1 Teaspoon of garlic powder 4 to 5 boneless skinless chicken breast halves 1 Tablespoon of olive oil 4 Cups of fresh or frozen broccoli florets 1 Cup of marinara sauce 1 Cup of shredded mozzarella cheese ¼ Cup of minced fresh basil Directions: Preheat your oven to a temperature of about 400°F. Lightly coat a sheet pan with cooking spray In a small shallow bowl, whisk the egg with the next five ingredients Dip the chicken breast into the egg; then dip in the crumb mixture Repeat with the remaining chicken; then place the chicken breasts into the centre of a sheet baking pan Grease the sheet pan with cooking spray Bake for about 10 minutes; then remove from the oven and spread thee broccoli in one layer a single layer along the sides of the sheet pan Return the sheet pan to the oven and bake for about 10 minutes Remove the sheet pan from the oven and top with the shredded cheese Broil the chicken and the broccoli for about 3 minutes Sprinkle with chopped basil Serve and enjoy your dish! Nutrition: Calories: 315, Fat: 6.4 g, Carbohydrates: 13g, Protein: 15.5g, Dietary Fiber: 6 g

Sheet Pan roasted pork with veggies Preparation Time: 8 Minutes Cooking Time: 25 Minutes Servings: 5 Ingredients ¼ Cup of olive oil, divided 3 Cups of chopped potatoes 3 Cups of chopped fresh asparagus; into pieces of 1 inch each

¼ Teaspoon of salt ¼ Teaspoon of pepper 1 large peeled and chopped Honey crisp apple, sliced into inches 2 Teaspoons of brown sugar

1 Teaspoon of ground cinnamon ¼ Teaspoon of ground ginger 4 to 5 boneless pork loin chops 2 Teaspoons of southwest seasoning Directions Preheat your oven to a temperature of about 425° F Line a sheet pan with foil; then brush with about 2 teaspoons of olive oil Toss the potatoes with about 1 tablespoon of olive oil in a large bowl; then place in about 1 section of the prepared baking pan In same bowl, toss the asparagus with about 1 tablespoon of olive oil Place in another section of the pan and sprinkle with 1 pinch of salt and 1 pinch of pepper over the potatoes and the asparagus. In the same bowl, toss the apple with a teaspoon olive oil. In a small bowl, combine the brown sugar with the cinnamon and the ginger; then sprinkle over the apples and toss very well to coat. Transfer to another section of pan. Brush the pork chops with the remaining olive oil; then sprinkle both the sides with the southwest seasoning. Bake for about 25 minutes and set aside for about 6 minutes before serving it Serve and enjoy your dish! Nutrition: Calories: 376, Fat: 15.1g, Carbohydrates: 38g, Protein: 23g, Dietary Fiber: 4.1 g

Kielbasa and Pierogis One Pan Meal

This meal is a little different, but very delicious. The kielbasa is a personal favorite of mine. The pierogies make a tasty addition to this savory treat. Preparation Time: 45 minutes Servings: 4 Ingredients: Kielbasa, 2 - 14-ounce packages Onions, 2, medium, peeled, halved and cut into strips Bell peppers, 2, large, seeded and cut into strips Olive Oil, 1 Tbs. Salt, 1 ½ plus 1 tsp. Pepper ½ tsp. Pierogies, 1 bag of 24 frozen Canola oil, 2 Tbs. Chili powder, 1 Tbs. Hot sauce, 2 tsps. Garlic powder, ½ tsp. Onion Powder, ½ tsp.

Directions: Cut kielbasa in 4-inch lengths and arrange in pan. In a bowl, add ½ tsp of olive oil and toss bell peppers and onions. Sprinkle salt and pepper over the top and toss again to coat. Place in pan among kielbasa. Coat pierogies with remaining ingredients. Arrange in center of pan. Place pan in oven for 15 minutes, then turn pierogies over. Bake for 15 more minutes. Serve alone or with side salad. Nutrition: Calories: 222, Fat: 15g, Carbohydrates: 5g, Protein: 36g

Potato and Pork Bake Preparation Time: 5 Minutes Ingredients 8 potatoes, cubed

8 thi

ck cut pork chop

1 packet dry onion soup mix Directions Warm in advance oven to 430 degrees F 240 degrees C put the potatoes in a 117 inch baking pot and settle the pork chops outer the potatoes prepare the onion soup combine stay to package directions and make into flow this outer the pork and potatoes burn at 430 degrees F 240 degrees C for 32 minutes.

Nutrition: Calories: 416, Fats: 18g, Carbs: 12g, Fiber:3g

Lemony Spatchcock Chicken Preparation Time: 45 minutes Servings: 8 Ingredients: 1 (4-pound) whole chicken 1 (1-inch) chopped fresh ginger piece

4 chopped garlic c loves 1 small bunch fresh thyme ¼ teaspoon cayenne pepper Salt and freshly ground black pepper, to taste ¼ cup fresh lemon juice

3 tablespoons olive oil Direction: Arrange chicken, breast side down onto a large cutting board. With a kitchen shear, start from thigh and cut along 1 side of backbone and turn chicken around. Now, cut along the other side and discard the backbone. Change the side and open it like a book. Pound the backbone firmly to flatten. In a food processor, add all ingredients except chicken and pulse till smooth. In a large baking dish, add the marinade mixture. Add chicken and coat with marinade generously. With a plastic wrap, cover the baking dish and refrigerate to marinate for overnight. Preheat the oven to 450 degrees F. Arrange a rack in a roasting pan. Remove the chicken from refrigerator and place onto rack over roasting pan, skin side down. Roast for about 50 minutes, turning once in the middle way. Nutrition: Calories: 212 Fat: 14g Carbohydrates: 11g Protein: 12g

Spicy Whole Chicken Preparation Time: 45 minutes Servings: 8

Ingredients: 1 tablespoon ground cumin 1 tablespoon smoked paprika 1 teaspoon sugar 1/8 teaspoon ground allspice 1/8 teaspoon ground cinnamon 1/8 teaspoon ground cloves 1/8 teaspoon ground nutmeg Salt and freshly ground black pepper, to taste

1 (4-pound) giblets removed whole chicken 5 crushed garlic cloves 1 lemon, sliced Direction: In a large baking dish, mix together all spices. Add chicken and rub with spice mixture generously. Cover and refrigerate to marinate for about 24 hours. Preheat the oven to 500 degrees F. Arrange a rack in roasting pan. Stuff the cavity of chicken with crushed garlic and lemon slices. Arrange the chicken onto rack over roasting pan, breast side down. Roast for about 15 minutes. Now, reduce the temperature of chicken to 425 degrees F. Coat the chicken with pan drippings completely. Roast for about 30 minutes. Remove from oven and keep aside for about 20 minutes before slicing. With a sharp knife, cut into desired slices and serve. Nutrition: Calories: 212 Fat: 14g Carbohydrates: 11g Protein: 12g

Chicken Meatloaf Preparation Time: 45 minutes Servings: 8 Ingredients: ½ cup cooked chickpeas 2 egg whites 2½ teaspoons poultry seasoning Salt and freshly ground black pepper, to taste

10-ounce lean gro 1 cup red bell pepper, seeded and minced 1 cup minced celery stalk, minced 1/3 cup steel-cut oats 1 cup tomato puree, divided 2 tablespoons crushed dried onion flakes

und chicken

1 tablespoon prepared mustard Direction: Preheat the oven to 350 degrees F. Grease a 9x5-inch loaf pan. In a food processor, add chickpeas, egg whites, poultry seasoning, salt and black pepper and pulse till smooth. Transfer the mixture into a large bowl. Add chicken, veggies oats, ½ cup of tomato puree and onion flakes and mix till well combined. Transfer the mixture into prepared loaf pan evenly. With your hands, press, down the mixture slightly. In another bowl mix together mustard and remaining tomato puree. Spread the mustard mixture over loaf evenly. Bake for about 1-1¼ hours or till desired doneness. Nutrition: Calories: 470, Fat: 22g, Carbohydrates: 18g, Protein: 47g

Chicken with Grapes Preparation Time: 45 minutes Servings: 8 Ingredients: 2 tablespoons olive oil, divided ¼ cup minced fresh rosemary, divided Salt and freshly ground black pepper, to taste 2 pounds red seedless grapes

4 small minced g cloves 1 (4½-pound) giblets removed whole chicken Direction:

arlic

Preheat the oven to 400 degrees F. In a small bowl, mix together, oil, rosemary, salt and black pepper. In a large bowl, add grapes, half of oil mixture and toss to coat well. Transfer the grape mixture in a large roasting pan. Add garlic in the bowl with remaining oil mixture. Rub the outside and inside of chicken with oil mixture generously. Place the chicken, breast side down over grapes. Roast for about 1 hour. Nutrition: Calories: 607, Fat: 23g, Carbohydrates: 65g, Protein: 33g

Sheet Pan Chicken Meal Preparation Time: 45 minutes Servings: 8 Ingredients 3 skinless, boneless chicken breasts 3/4-pound fresh green beans, trimmed 4 red potatoes, quartered 1/2 (.7 ounce) package dry Italian-style salad dressing mix 6

tablespoons

butter,

me

lted Directions Warm in advance oven to 340 degrees F 165 degrees C put chicken chest in

the middle of a furnish with a rim sheet pan sum green beans on one side and potatoes on the other make into flow heat until liquid cheese outer everything and full light with Italian dressing combine complete with aluminum balk burn in the warm in advance oven till chicken is no longer pink in the top and the juices run clear, about 34 minutes an instant-read thermometer inserted into the top should read at least 175 degrees F 64 degrees C.

Nutrition: Calories: 393, Fat: 15g, Carbohydrates: 25g, Protein: 37g

Chicken Thighs with Veggies Preparation Time: 45 minutes Servings: 6 Ingredients: 2 tablespoons balsamic vinegar 2 tablespoons olive oil 1 teaspoon crushed dried rosemary Salt and freshly ground black pepper, to taste 12 chicken thighs 3 cups broccoli florets

3 cups small cauliflo

wer florets

1 seeded and sliced in 6 pieces small red bell pepper 1 seeded and sliced in 6 pieces small orange bell pepper Direction: Preheat the oven to 400 degrees F. Grease a large baking sheet. In a large bowl, add all ingredients and toss to coat well.

Place chicken thighs onto prepared baking sheet in a single layer. Place vegetable mixture around chicken thighs in a single layer. Roast for about 40 minutes, flipping vegetables once in the middle way. Serve with the topping of pan juices. Nutrition: Calories: 452 Fat: 22g Carbohydrates: 12g Protein: 52g

Stuffed Chicken Breast Preparation Time: 45 minutes Servings: 2 Ingredients: 3 tablespoons Dijon mustard, divided ½ teaspoon honey 1½ tablespoons oat bran 1 (6-ounce) pounded to ¼-inch thickness skinless, boneless chicken breast 1ounce extra-lean ham slice, halved 1-ounce low-fat Swiss cheese, halved ½

cup

salt-free

chicken

broth

Direction: Preheat the oven to 375 degrees F. Line a baking sheet with a greased piece of foil. In a shallow dish, mix together 1½ tablespoons of Dijon mustard and honey. In another shallow dish, place oat bran, reserving 1 teaspoon. Place pounded chicken breast onto a smooth cutting board. Place ham over chicken breast and top with cheese. Roll the chicken breast and secure with a toothpick. Coat the breast in mustard mixture and then roll into oat bran evenly.

Place the breast into prepared baking sheet. Bake for about 20-25 minutes. Remove from oven and cut the breast in 2 equal sized portions. Nutrition: Calories: 327 Fat: 24g Carbohydrates: 12g Protein: 19g

Stuffed Pork with Potatoes and Brussel Sprouts

Brussel sprouts are not the most popular vegetable. However, cooked with other dishes and it can become a favorite. Team Brussel sprouts with pork and they become very tasty. To me, they taste like small heads of cabbage with pork seasoning. Preparation Time: 30 minutes Servings: 4 Ingredients: Red Potatoes, 1 lb. sliced thin Brussel Sprouts, 2 pints halved Olive Oil, 2 Tbs. Salt and Pepper to taste Shallot, 1 chopped Apricot Jam, 2 Tbs. Pork Tenderloin, 1 ½ lb. Directions: Coat potatoes, Brussel sprouts and oil. Season with salt and pepper. Bake for

15 minutes, tossing lightly. Slice tenderloin down middle to make an opening. Do not cut all the way to the ends. Mix apricots, shallots, jam, salt and pepper. Add mixture to the middle of tenderloin. Tie with string. Remove pan with potatoes, push them to sides of pan, leaving a gap in the middle. Place tenderloin in middle. Bake for a further 30 minutes. Let stand before slicing. Nutrition: Calories: 165 Fats: 14g Carbs:5g Fiber:2g

Bacon Biscuit Pan Meal

This is a delicious meal whether it is for breakfast or dinner. I love homemade biscuits and bacon any time of the day. I am a bacon lover! Preparation Time: 30 minutes Servings: 6 Ingredients: Bacon, 10 slices thick-cut Frozen Biscuits, any brand, 1 bag Directions: Place parchment paper in pan and preheat oven to 400F. Spread bacon on pan with space between each rasher, cook about 15 minutes, turning bacon over at intervals. Remove bacon and add biscuits between each slice. Brush tops of biscuits with bacon grease. Bake for 20 minutes more. Enjoy separate or as sandwich. Nutrition: Calories: 377 Fats: 16g

Carbs:10g Fiber:2g

Creamy Potato Pork Chop Bake Ingredients 1 tablespoon vegetable oil 6 pork chops 1 (10.75 ounce) can condensed cream of celery soup

1/2 cup milk 1/2 cup sour creak salt and pepper to taste 1 (20 ounce) package frozen hash brown potatoes, thawed 1 cup shredded Cheddar cheese 1 1/2 cups French-fried onions, divided Directions Heat oil in a large fry pan outer environment high heat sum pork chops and

sauté till browned reduce from fry pan and drain on paper toweling at some time warm in advance oven to 340 degrees F 165 degrees C in an environment pot combine together soup, milk, sour defeat and salt and pepper to taste seethe in potatoes, 1/1 cup butter and 1/1 cup onions combine together and spread blend in the bottom of a 117 inch baking pot settle pork chops outer potato blend complete pot and bake in the warm in advance oven for about 32 minutes reduce complete center with stay butter and onions and bake cover for 7 more minutes. Nutrition: Protein: 6.2g Carbs: 2.0g Fats: 11.8g Calories: 134

One Pan Pork Tenderloin Meal

This dish is like the beef pot roast, only with pork instead. It is tasty and the vegetables are tender. Cook the pork the same way you would the beef and you will have a great dish! Preparation Time: 30 minutes Servings: 2 Ingredients: Pork Tenderloin, 1lb. Dijon Mustard, 2 Tbs. Honey, 2 Tbs. Garlic, 1 clove, minced Olive Oil, 5 Tbsp. Salt, ¾ tsp. Pepper, ½ tsp. Lemon Juice, 2 Tbs. Cauliflower, ½ head chopped Kale, 2 bunches chopped

Nutmeg, ¼ tsp. Parmesan Cheese, 2 Tbs. Directions: Add Dijon mustard, honey, garlic, olive oil, salt and pepper and lemon juice to sealable bag and mash to mix. Add pork tenderloin, reseal, and let marinade most of the day before preparing. Line pan with foil. Add pork tenderloin to pan and bake in preheated oven of 500F for 1 ¼ hours. Remove pork and add cauliflower and kale with oil, salt, pepper and nutmeg. Coat vegetables. Roast for 15 minutes. Remove vegetables and stir in parmesan cheese. Nutrition: Calories: 93 Fats: 1.5g Carbs: 6g Fiber:1g

Sheet Pan Pork Chops and Cabbage

Preparation Time: 30 minutes Servings: 4 Ingredients: Cooking Spray Cabbage, ½ head, shredded Apples, 2, green, cored and sliced thin Olive Oil, 3 Tbsp. Cider Vinegar, 2 Tbs. Salt, 2 Tbs. Pepper, ¼ tsp. Pork Chops, 4 with bone Dijon Mustard, 2 tsps. Honey, 2 tsps. Thyme, 1 tsp. Green Onions, 3 cut thinly

Directions: Heat oven to 375F. Mist pan with cooking spray. Combine cabbage, apples, olive oil, 1 Tbs. vinegar, ½ tsp. salt and pepper on sheet pan. Place the cabbage mixture over a rack. Season pork chops with remaining salt. Mix mustard, honey, vinegar and thyme and spread on both sides of pork chops. Place on rack. Bake for 35 minutes. Remove pan and turn on broil. Broil chops and cabbage 10 more minutes. Remove pork chops. Mix green onions into cabbage mixture and serve. Nutrition: Calories: 318 Fat: 19g Carbohydrates: 4g Protein: 31g

Adobo Pork Chops and Potato

Preparation Time: 45 minutes Servings: 4 Ingredients: Olive Oil, 3 Tbsp. Red Wine Vinegar, 2 Tbs. Soy Sauce, 2 Tbs. Paprika, 2 tsps. Garlic, 2 tsps. chopped Salt, ½ tsp. divided Sweet potato, 1 small peeled and sliced Yellow potato, 1 medium peeled and sliced Onion, 1 medium, halved and sliced Pork Loin Chops, 4, bone in, trimmed of fat Directions: Preheat oven to 400F. Mix oil, vinegar, paprika, garlic, soy sauce and ¼ tsp. salt. Stir until creamy. Combine sweet potatoes, potato, and onion and pour

sauce over them. Rub pork chops with some of sauce. Place potato mixture on sheet pan. Place chops on top and cover with foil. Bake 45 minutes or until potatoes are tender. Nutrition: Calories: 245 Fat: 45g Carbohydrates: 12g Protein: 48g

Roasted Rosemary Chicken with Sausage and Potatoes Ingredients 1/4 cup olive oil 1-pound bratwurst links, cut into 1/2-inch slices 2 1/2 pounds chicken pieces 1 pinch kosher salt to taste 2 pounds potatoes, cut into 1-inch chunks 2 tablespoons extra-virgin olive oil 2 1/2 tablespoons fresh rosemary leaves, chopped 1 teaspoon red wine vinegar Directions Warm in advance oven to 430 degrees F 240 degrees C make ready a large baking pot with cooking spray make into flow half of the olive oil into a large fry pan outer environment heat corn the bratwurst in the warm oil till browned on both sides, about 8 minutes put aside sum the stay olive oil to the

fry pan and act of going

to

heat; brown the chicken pieces in the warm oil 9 minutes sauce with salt while cooking put aside and return the fry pan to heat the potatoes in the fry pan till full light browned settle potatoes, chicken, and bratwurst in the prepared baking pot sauce with salt and full light with 4 tablespoons olive oil full light with about half of the chopped rosemary piece of roasted meat in the warm in advance oven 13 minutes rotate something each piece of chicken outer and seethe the potatoes and sausage full light the stay rosemary and the red wine vinegar outer the pot burn another 21 minutes. Nutrition: Calories: 296 Fat: 25g Carbohydrates: 0g Protein: 17g

Sheet Pan Roasted Chicken Preparation Time: 10 Minutes Cooking Time: 40 Minutes Servings: 4-5 Ingredients 1 and ¼ pounds of quartered small red potatoes 4 Medium, sliced carrots; into slices of about ½ inch each 1 Medium red onion, sliced into wedges 1 Tablespoon of olive oil 5 Minced garlic cloves

2 Teaspoons of mi nced fresh thyme

1 and ½ teaspoons of divided salt 1 Teaspoon of pepper 1 Teaspoon of paprika 4 to 5 chicken drumsticks 4 to 5 chicken thighs; bone in 1 Small sliced lemon 1 Package of about 5 ounces of fresh spinach Directions Start by preheating your oven to a temperature of about 425° F In a bowl; mix the potatoes with the carrots, the onion, the oil, the garlic, the 1 teaspoon of thyme, about ¾ teaspoon of salt and about ½ teaspoon of pepper; then toss very well to coat. Transfer your mixture to a baking sheet pan coated with cooking spray Combine the paprika with the thyme, the salt and the pepper; then sprinkle the chicken with this mixture of spices Arrange the chicken on top of the vegetables; then top with the lemon slices Roast the chicken until a thermometer reads about 175° F for about 35 to 40 minutes Nutrition: Calories: 264, Fat: 12g, Carbohydrates: 18g, Protein: 21g, Dietary Fiber: 3 g

Easy Sheet Pan Chicken Legs Recipe Servings: 4-6 servings Preparation time: 20 minutes Ingredients

8-10 chicken legs 1 onion, sliced ¼ tsp dried thyme 2 cubed sweet potatoes, medium sized 2 garlic cloves, sliced 1 orange, zested 1 tsp sea salt Juice of half an orange 1 bulb fennel, sliced ¼ tsp black pepper

2 tbsp. olive oil 4 lemon slices for garnish Directions: First, preheat your oven to 400 degrees Fahrenheit. Next, spread the chicken legs out on a clean sheet pan. Place your vegetables around and between the chicken legs. To the side, using a whisk, mix together the olive oil, orange zest, orange juice, and thyme. Season the chicken legs and vegetables with salt and pepper and pour the mixture over everything. Bake for approximately 45 minutes or until the chicken is no longer pink in the center and the vegetables are soft and golden. Garnish with lemon slices and serve. Nutrition: 247 calories, 10 grams net carbohydrates, 15 grams fat, 18 grams protein.

Chapter 7: Vegetable Recipes in the sheet pan, skillet, and Dutch oven. Sweet Potatoes With Beans and Rocket Preparation time: 1h 15 min Servings: 4 Ingredients: 4 medium-size unpeeled sweet potatoes, pricked with a fork all over 1 15-ounce can cannellini beans, rinsed and drained

freshly squeezed juice lemon 0.5 tsp herbs de Provence 1/4 cup drained capers 1/4 cup sultanas 1 tsp salt 0.5 tsp pepper

of half a

1 tbs olive oil For the rocket garnish: 4 cups baby rocket leaves 1 tsp olive oil Directions: Preheat the oven to 400°F with put a rack in the center. Line your sheet pan with aluminum foil. Put the sweet potatoes on the sheet pan and bake for about an hour or until soft enough to pierce easily with a knife. Set aside to cool. In a medium bowl, combine the beans, the lemon juice, the herbs de Provence, the capers, the sultanas, the salt, the pepper and a teaspoon of the olive oil. When the sweet potatoes cool down a bit, use a paring knife to cut open each one lengthwise. Do not cut all the way through! With the back of a spoon, flatten the center to make some room for the bean filling. Spoon the bean mixture in the middle of the sweet potatoes. Mix the rocket leaves with the olive oil. Put a handful of the rocket over each potato. Return the sheet pan to the oven for another 5-10 minutes or until the rocket wilts. Serve hot. Nutrition: Calories: 296 Fat: 25g Carbohydrates: 0g Protein: 17g

Sheet Pan Tomatoes, Kumquats and Asparagus Preparation time: 45 minutes Servings: 4

Ingredients: 8 tablespoons butter 3 pounds tomato vines 4 bunches of asparagus 250gr (8 1/2 oz) of kumquats 10 garlic cloves, peeled and smashed salt and pepper to taste 2-3 tablespoons of cream a splash of white wine Directions: Preheat the oven to 350°F. In a saucepan melt the butter until it turns brown. Spread it across the bottom of the sheet pan.

Place the vine tomatoes on the sheet pan and put half of the garlic between them. Pour some of the brown butter over the tomatoes and season with salt and pepper. Roast for about 10 minutes. Wash and cut the woody ends of the asparagus. Wash the kumquats, cut them into quarters, take out the seeds and set aside. Remove the tomatoes from the oven. Transfer the asparagus on the sheet pan and coat it with the brown butter. Sprinkle the rest of the garlic and the kumquats on top and season with salt and pepper. Return the vegetables to the oven and roast them for another 20 minutes. Remove the roasted vegetables from the oven and transfer to a plate. While the sheet pan is still hot, add the cream and the herbs and mix with the remaining brown butter and the roasted garlic. Add the white wine and season with salt. Nutrition: Calories: 715 Fat: 37.4g Carbohydrates: 2g Protein: 20.7g

Sheet Pan Indian-Style Tart Preparation time: 50 minutes Servings: 4 Ingredients: 4 cups plus 4-8 tsps. water 2 tsps. salt, divided 4 cups cauliflower florets 4 medium-size potatoes 6 tsps. vegetable oil

0.5 tsp cumin seeds 1 teaspoon minced fresh ginger

1 cup chopped onion 0.5 cup chopped tomato 0.5 tsp turmeric powder 2 tsp chili powder 1 tsp cumin powder 1 tsp coriander powder 4 tsp yogurt 0.5 tsp garam masala 1 puff pastry sheet Directions: Preheat the oven to 400°F. Line your sheet pan with parchment paper and brush it with some oil. Put the puff pastry on the prepared sheet pan to thaw. Pour the 4 cups of water and 1 teaspoon of salt and bring to the boil. Turn off the heat and add the washed cauliflower florets. Let them stand for 2-3 minutes to clean the cauliflower of any pesticides and harmful substances. In another saucepan boil the potatoes until almost cooked. Heat the vegetable oil in a wok. Once heated, add the cumin seeds and allow them to sizzle. Add the ginger and the onion and sauté for a few minutes or until the onion becomes translucent. Add the tomato and a teaspoon of salt and sauté for 3 more minutes. Add the turmeric powder and the chili powder and sauté, while adding 4-8 teaspoon of water to prevent it from sticking. Add the cumin powder, the coriander powder and sauté. Add the yogurt, the boiled potatoes and the cauliflower. Mix well and season. Stir in the garam masala, cover and let it simmer for 2-3 minutes. Stir occasionally.

Meanwhile, bake the puff pastry sheet for 10 minutes. Remove it from the oven and reduce the temperature to 350°F. Spread the Indian-style spicy masala on the tart. Add few swirls of olive oil and bake for another 10-15 minutes. Serve hot! Nutrition: Calories: 296 Fat: 25g Carbohydrates: 2g Protein: 17g

Easy Oven-Roasted Vegetables Preparation Time: 10 minutes Cooking time: 30 minutes Servings: 4 Ingredients: Green bell pepper (1 medium size) Salt (½ teaspoon) Sweet potato (1 medium size) Garlic powder (1 teaspoon) Red bell pepper (1 medium size) Extra virgin olive oil (2 tablespoons) Red onion (1 medium size) DIRECTION: Prepare your oven. Set it to 425°F. Get a parchment-lined sheet pan ready and set aside. Cut the onion and peppers in half inch squares. While you cut the onions, you'll notice that some layers stick together even after you've sliced through, use your fingers to take them apart. Set aside. Slice sweet potato into a quarter inch discs and dice each piece into an even smaller piece. Get a fairly large mixing bowl, pour in salt, garlic powder and olive oil. Mix thoroughly. Pour in the onions, sweet potatoes and peppers. Toss gently. Now spread this out on a sheet pan in an even layer. Slide the pan into the oven and let it bake for 30 minutes.

Take the sheet out of the oven, let it cool for a bit then serve! Calories: 120 kcal per serving, Fat: 7g, Protein: 2g, Carbs: 13g, Fiber: 3g

Maple Cinnamon Roasted Butternut Squash Preparation Time: 10 minutes Cooking time: 40 minutes Servings: 4 Ingredients: Extra virgin olive oil (q ½ tablespoons) Cinnamon powder (½ teaspoon) Peeled, seedless, sliced butternut squash. (1 large size) Maple syrup (1 ½ tablespoons) Salt Black pepper powder DIRECTION: First thing to do is preheat your oven. Set it to 400°F. Prepare a sheet pan right after that with either spray or parchment paper. Pour cubed butternut squash onto the sheet pan and spread it out evenly or not, it doesn't really matter. Layer on some olive oil and maple syrup then season salt, cinnamon powder and pepper. Use clean hands to coat the butternut cubes in seasoning Slide the pan into the oven and vane for about 40 minutes or extra if the squash cubes aren't tender enough. Take the pan out of the oven and leave to cool for a bit before serving. Calories: 67 kcal per serving, Fat: 5g, Protein: 0g, Carbs: 5g, Fiber: 0g

Sheet Pan Honey Balsamic Chicken and Vegetables Preparation Time: 15 minutes Cooking time: 45 minutes Servings: 4 Ingredients: Dijon mustard (1 teaspoon) Chicken breasts (1½ pounds) Raw honey (6 tablespoons) Dried thyme leaves (½ teaspoon) Extra virgin olive oil (2 tablespoons) Balsamic

vinegar

(4

tables

poons)

Cinnamon powder (¼ teaspoon) Any mixed vegetables you like, E.G. bell peppers, broccoli, zucchini, cauliflower ETC. (1 ½ pounds) Black pepper powder Salt (1½ teaspoons) DIRECTION: Inside a Ziplock bag, pour in honey, dried thyme, balsamic vinegar, a tiny pinch of cinnamon powder and Dijon mustard. Mix the ingredients inside the bag with a spatula. Or just zip it up and use your hands to mix it from the outside. Get a sharp knife, slice through the chicken breasts in 2-inch pieces and sprinkle a teaspoon 0f black pepper and salt. Open up your Ziplock bag and drop the chicken inside it. Zip it up and give the back a shake until all parts of the chicken have honey balsamic marinade. Place the bag in the fridge and leave it to marinade for 1 hour to 8 hours. Get your oven ready, preheat to 400°F. Prepare your sheet pan by lining with parchment paper. Set aside. Slice the vegetables into even bits. Veggies like cauliflower and broccoli should be cut into florets. Carrots should be cut into a quarter inch. Butternut squash and zucchini should be sliced into pieces as thick as half an inch. Bell peppers and onions should not be cut into strips. And oh, halve the brussels sprouts. Now, that's settled. Spread the veggies out on the sheet pan. Coat them with olive oil, black pepper and salt. Use clean hands to mix the veggies with the seasoning so that it is evenly spread and no veggie is left without seasoning.

Slide the pan into the middle rack of the oven and cook for 10 minutes. Create a space in the center of the vegetables for the chicken Take the Ziplock back out of the fridge and transfer the chicken pieces onto the sheet pan. Save the excess marinade Put the sheet back into the oven and roast for about 29 minutes. Place a pan over medium heat and pour in saved marinade. Lower the heat and constantly stir the mixture and watch it thicken. This is usually takes 3 minutes. Turn off the heat and serve chicken and vegetables with honey marinade drizzled all over it. Calories: 480 kcal, Fat: 14g, Protein: 41g, Carbs: 53g, Fiber: 8g

Easy Balsamic Roasted Vegetables Preparation Time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: Red and green bell peppers (1 medium sized each) Salt (½ teaspoon) Sweet potato (1 medium size)

Extra virgin oliv Garlic (2 cloves) Red onion (1 medium size) Fresh rosemary leaves (1 teaspoon) Balsamic vinegar (2 tablespoons) Feta cheese (1 tablespoon) DIRECTION: Prepare your oven. Set it to 425°F.

e oil (2 tablespoons)

Coat a sheet pan with parchment paper. Set aside. Chop the onion and bell peppers into half inch squares. This is almost like the first recipe in this section. Almost. Use your fingers to take apart the onion layers. Set aside. Slice the potatoes into a quarter inch discs which you'll eventually cut into quarters. Mince the garlic and chop the fresh rosemary leaves. In a mixing bowl large enough to hold all the ingredients, mix the rosemary, olive oil, garlic, balsamic vinegar and salt. Throw in the rest of the ingredients; peppers, sweet potatoes and onions. Use clean hands to coat the veggies in the olive oil mixture. Spread the veggies onto the prepared sheet pan. Slide the pan into the oven and bake for 4o minutes. Take out the pan and leave to cool for a few minutes. Serve with crumbled feta cheese if you like. Calories: 130 kcal per serving, Fat: 7g, Protein: 2g, Carbs: 14g, Fiber: 3g

One-Pan Garlic-Parmesan Asparagus Preparation Time: 10 minutes Cooking time: 12 minutes Servings: 4 Ingredients: Asparagus (1 ⅓ pounds)

Salt (½ teaspoon) Garlic (2 cloves) Shredded parmesan cheese (2 tablespoons) Extra virgin olive oil (1 tablespoon) Black pepper powder DIRECTION: Prepare your oven. Set it to 400°F. Get a parchment-lined sheet pan ready. Set aside.

Mince the cloves of garlic. Remove the ends of the asparagus and place them on the sheet pan. Cost the asparagus in oil and season with salt, black pepper. Slide the pan into the middle rack of the oven. Let it cook for 12 minutes or until veggies are softened. Take the pan out of the oven and leave to cool. Serve warm with a sprinkle of parmesan cheese. Calories: 80 kcal per serving, Fat: 4.5g, Protein: 4g, Carbs: 8g, Fiber: 4g

Balsamic Honey Roasted Vegetables Preparation Time: 10 minutes Cooking time: 45 minutes Servings: 6

Ingredients: 10 cups of any veggies you like. In this recipe, I used broccoli, sweet potato, bell pepper, beets and mushrooms. 2 cups each of washed and chopped vegetables. Balsamic vinegar (2 tablespoons) Extra virgin olive oil (2 tablespoons) Honey (2 tablespoons) Black pepper powder Sea salt (¼ teaspoon) DIRECTION: Get your oven ready. Preheat to 400°F. Get a parchment-lined sheet pan ready too. If you don't have any parchment paper, you can use a baking mat.

Pour evenly chopped veggies onto the sheet pan. Coat with oil, pepper and salt. Slide the pan into the oven and let it cook for 20 minutes. Shake the pan a bit to mix and turn the vegetables then leave to cook for an additional 15 minutes. If the veggies are not golden brown or soft enough to be pierced by a fork, leave them in the oven for a few extra minutes. If not, they're ready. Pour honey and balsamic vinegar over the vegetables and put the pan back into the oven for 10 more minutes. This is to caramelize the honey. Serve warm. Calories: 120 kcal, Fat: 5g, Protein: 2g, Carbs: 18g, Fiber: 3g

Roasted Vegetables with Easy Tahini-Miso Sauce Preparation Time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: White miso (2 tablespoons) Lemon juice (2 tablespoons) Canola oil (2 tablespoons) Tahini (¼ cup) Salt (¼ teaspoon) White onion (½ medium size) Warm

water

(½

cup)

Broccoli florets (4 cups) Pepper Garlic (4 cloves) Cooking spray Red bell pepper (1 medium size) DIRECTION: Get your oven ready. Preheat to 425°F. Get some aluminium foil and line a pan with it. Grease the foil with some cooking spray and set it aside. Cut the onion and peppers into half inch squares then use your fingers to take apart the onion layers.

Crush the garlic and throw it in a large mixing bowl. add canola oil and salt then mix thoroughly. Pour broccoli florets, onion and red pepper into the bowl and toss with a spatula to coat all sides of the vegetables with the garlic mixture. Spread the seasoned vegetables out on the sheet pan and slide the pan into the oven to cook for 25 minutes. Meanwhile, you have some free time so why not make the tahini-miso sauce. Mix miso, lemon juice, warm water and tahini in a tiny bowl. Sprinkle a but a pepper to season and mix thoroughly. That's it! Take the sheet pan out of the oven leave the veggies on it to cool for a few minutes. Serve on a plate with a drizzle of tahini-miso sauce. Calories: 220 kcal per serving, Fat: 15g, Protein: 7g, Carbs: 19g, Fiber: 6g

Sheet Pan Fried Rice Preparation time: 1 hour Servings: 4 Ingredients: 4 cups of cooked cold rice

1.5 cups kimchi, ch pieces 2 tablespoons kimchi juice 1.5 tablespoon gochujang paste 2 tablespoons soy sauce 0.5 tablespoon sesame oil 1.5 tablespoon rice bran oil 1 cup shelled frozen edamame 3 sliced spring onions To garnish: sliced springs onions

opped into bite size

toasted sesame seeds Directions: Preheat the oven to 350°F. In a large bowl, mix together all the ingredients. Stir well to combine, Spread the kimchi mixture onto your sheet pan. Bake for 50-60 minutes or until the rice on the edge of the pan begins to become crisp. Do not forget to stir the rice every 15 minutes or so. Serve warm and garnish with spring onions and toasted sesame seeds.

Sheet Pan roasted veggies Preparation Time: 6 Minutes Cooking Time: 35 Minutes Servings: 4 Ingredients 3 Tablespoons of olive oil 2 Tablespoons of whole-grain Dijon mustard 3 Teaspoons of apple cider vinegar 1 Teaspoon of dried thyme

¾ Teaspoon of kosh salt ¼ Teaspoon of black pepper ½ Teaspoon of dried rosemary

er

¼ Teaspoon of dried basil 1 Pound of peeled and chopped butternut squash 1 Pound of cauliflower florets 1 Pound of halved Brussels sprouts 8 Oz of baby halved and quartered Yukon potatoes 1 Cup of finely minced fresh parsley, for garnishing Directions Preheat your oven to a temperature of about 450° F degrees. Line a sheet pan with parchment paper and spray with a little bit of cooking spray; then set it aside In a large bowl; combine the olive oil with the mustard, the vinegar, the thyme; the salt, the pepper, the rosemary and the basil and mix very well Add the chopped squash, the cauliflower; the Brussels and the potatoes and stir your ingredients very well Spread the mixture of the vegetables in just one layer on the prepared sheet pan Bake for about 20 minutes; then bake for an additional 15 minutes Serve and enjoy your dish after garnishing it with minced parsley! Nutrition: Calories: 114, Fat: 3 g, Carbohydrates: 14g, Protein: 3.5g, Dietary Fiber: 0.3 g

Roasted Eggplants and tomatoes Preparation Time: 6 Minutes Cooking Time: 35 Minutes Servings: 4 Ingredients 1 an ¾ pounds of eggplant, chopped into cubes of about 1 inch each 4 Cored and lengthwise quartered tomatoes 3 Tablespoons of olive oil 2 Tablespoons of Sherry wine vinegar 2

Tablespoons

and

2

tea

spoons of chopped fresh oregano

½ Cup of crumbled feta cheese Directions Preheat your oven to a temperature of about 450°F. Place the eggplant and the tomatoes in a sheet pan lined with a rimmed baking sheet; then toss your vegetables very well with vinegar and oil Sprinkle with about 2 tablespoons of oregano, the salt, and the pepper. Roast until the eggplant is perfectly tender; you may need about 40 minutes to perfectly roast your vegetables Transfer the eggplant and the tomatoes to a platter and sprinkle with 2 teaspoons of oregano and feta; then serve and enjoy your dish! Nutrition: Calories: 133, Fat: 9.8 g, Carbohydrates: 10g, Protein: 3.5g, Dietary Fiber: 0.3 g

Roasted Veggies with Pierogies Preparation Time: 6 Minutes Cooking Time: 19 Minutes Servings: 3 Ingredients: 1 Package of about 12.84 ounces of Classic Cheddar Pierogies 3 Smashed garlic cloves

1 Medium red oni pieces of 1 inch each 1 Large, cored and chopped into pieces apple 1 Medium, chopped into pieces orange bell pepper 8 Ounces of broccoli florets 2 Tablespoons of olive oil 1 Tablespoon of whole-grain Dijon mustard 1 Teaspoon of white wine vinegar 1 Teaspoon kosher salt

on, chopped into

¼ Teaspoon of freshly ground black pepper Directions: Preheat your oven to a temperature of about 400° F and line a sheet pan with a parchment paper Place the cheese, the garlic, the onion, the apple, the bell pepper and the broccoli in the sheet pan lined with a parchment paper Place the olive oil; the mustard, the vinegar, the salt and the pepper in a small bowl and combine very well; then whisk to combine Pour the mixture over the veggies and gently toss very well Spread the vegetables in one layer; then roast for about 18 to 19 minutes Serve with 1 pinch of pepper and enjoy the delicious taste of your dish! Nutrition: Calories: 133, Fat: 9.8 g, Carbohydrates: 10g, Protein: 3.5g, Dietary Fiber: 0.3 g

Roasted Butternut squash with parsnips Preparation Time: 5 Minutes Cooking Time: 15 Minutes Servings: 4 Ingredients 3 Tablespoons of olive oil 2 ½ Tablespoons of Better Roasted Chicken Base ¾ Teaspoon of kosher salt

½ Teaspoon of freshly ground bl ack pepper 1 Pound of peeled and cubed butternut squash; about 2 and ½ cups 1 Pound of peeled and chopped into pieces parsnips 1 Pound of trimmed and halved Brussels sprouts 8 Ounces of halved small Yukon Gold potatoes 1 Tablespoon of cooking spray

Directions Preheat your oven to a temperature of about 450°F. Combine the oil, the roasted Chicken Base, the salt, and the pepper in a large bowl and stir. Combine the butternut squash, the parsnips, the Brussels sprouts, and the potatoes in a large bowl; then add in the liquid mixture to that of the squash mixture and toss Spread the mixture of the vegetables in one layer over a baking sheet lined with a foil and greased with cooking spray Bake at a temperature of about 450°F for around 35 minutes Remove the pan from the oven; then drizzle with remaining 1 teaspoon of vinegar and toss again Serve and enjoy! Nutrition: Calories: 270, Fat: 3 g, Carbohydrates: 16g, Protein: 5g, Dietary Fiber: 0.4 g

Roasted zucchini and onion Preparation Time: 6 Minutes Cooking Time: 10 Minutes Servings: 3-4) Ingredients 1 and ¼ pounds of zucchini 1 Yellow squash ½ Pound of red onion 1 Large red bell pepper 2 Tablespoons of olive oil

1 Teaspoon of dried basi 1 Pinch of salt and 1 pinch of pepper ¼ Cup of chopped fresh parsley Directions Preheat your oven to a temperature of about 400ºF. Wash and dice the vegetables into pieces of 1 inch each

l

Spread your vegetables in a sheet pan in one layer Drizzle with the olive oil; then add 1 pinch of salt and 1 pinch of pepper; then add the basil Toss the vegetables until they are very well coated into oil Roast your vegetables for about 30 to 40 minutes and stir Sprinkle with chopped fresh parsley Sprinkle with the fresh chopped parsley; then serve and enjoy your dish! Nutrition: Calories: 217, Fat: 16.5 g, Carbohydrates: 9g, Protein: 12g, Dietary Fiber: 3 g

Gnocchi with vegetables Preparation Time: 6 Minutes Cooking Time: 15 Minutes Servings: 4 Ingredients 2 Pounds of shelf-stable gnocchi ¼ Cup of olive oil 1 Chopped head of broccoli 1 Pint of halved cherry tomatoes

5 Cut into links

pieces hot Italian sausage

¼ Teaspoon of salt Directions Preheat your oven to a temperature of about 425°F. In a bowl, toss the gnocchi with the olive oil, the broccoli the cherry tomatoes, the sausages and the salt

Arrange the vegetables in a sheet pan lined with a baking sheet Bake the vegetables and gnocchi for about 15 minutes Serve and enjoy your dish! Nutrition: Calories: 239.1, Fat: 9.1 g, Carbohydrates: 32g, Protein: 12g, Dietary Fiber: 2.7 g

Roasted tofu with veggies Preparation Time: 5 Minutes Cooking Time: 20 Minutes Servings: 3-4) Ingredients 8 Ounces of extra-firm tofu, chopped into cubes of about ½ inch each 2 Tablespoons of olive oil 2 Tablespoons of nutritional yeast flakes ½ Teaspoon of curry powder 1 Pinch of salt 1 Pinch of pepper 1

and

½

cups

of

rinsed

and drained canned chickpeas 1 Large cored and cut into wedges fennel 19 Halved cherry tomatoes 1 Bunch of trimmed woody asparagus Directions Heat your oven to a temperature of about 400°F and line a sheet pan with a parchment paper. Spread the tofu cubes over a paper towel; then cover with another paper towel and press it to remove any moisture In a bowl; whisk the oil with the yeast, the curry powder, the salt and the pepper Place the tofu and the chickpeas in a sheet pan and remove as much moisture

as possible. Add the chickpeas and toss very well. Add the fennel and roast for about 20 minutes Let the veggies cool before serving Serve and enjoy your dish! Nutrition: Calories: 106.1, Fat: 7.1 g, Carbohydrates: 9g, Protein: 3g, Dietary Fiber: 0.5 g

Roasted vegetable salad Preparation Time: 10 Minutes Cooking Time: 45 Minutes Servings: 4 Ingredients For the roasted vegetables 1 Chopped red onion 1 Chopped red bell pepper 1 Cup of grape tomatoes 2 Cups of sliced baby bella mushrooms

1 Can of rinsed and dra ined chickpeas 1 Tablespoon of olive oil

2 Teaspoons of garlic powder 1 Teaspoon of dried oregano ½ Teaspoon of salt 1 Pinch of freshly ground black pepper To prepare the quinoa ½ Cup of uncooked quinoa 1 Cup of water To prepare the pesto: 1 Cup of basil leaves ½ Lemon, juiced 2 Tablespoon of water 1 Garlic clove 2 Tablespoons of chopped cashews ¼ Cup of grated parmesan 1/8 Teaspoon of salt Directions Preheat your oven to a temperature of about 400° F Line a sheet pan with a parchment paper and place the chopped veggies and the chickpeas in it Drizzle the olive oil over the veggies; then sprinkle one the garlic powder Sprinkle the dried oregano, the salt and the pepper; then gently toss the ingredients with both your hands and evenly spread the veggies Bake for about 20 to 25 minutes While your veggies are roasting; prepare the quinoa and to do that; add the quinoa and the water to a medium pan and place it over a medium high heat;

then bring it to a boil and cook on low for about 15 minutes After about 15 minutes, remove the pan from heat; then fluff the quinoa with a fork and transfer quinoa to a large bowl. Now, time to make pesto and to do that, take a food processor; then add the basil, the lemon, the water, the garlic, the parmesan cheese and the cashews Process all your ingredients; you can add 1 tablespoon of water if needed; then pesto will be on the thicker side Once the veggies are done, add it to the bowl with the quinoa. Add in the pesto; then serve it cold or warm Nutrition: Calories: 324, Fat: 13.1 g, Carbohydrates: 35, Protein: 14.2g, Dietary Fiber: 6.2 g

Chapter 8: Dessert recipes in the sheet pan, skillet, and Dutch oven. Sheet Cake Cherry Pie Preparation Time: 15 minutes Cooking Time: 35 minutes Servings: 24 Calories Per Serving: 232.4 Calories Ingredients: 1 ¾ cup sugar 1 cup softened butter 4 eggs 1/8 teaspoon salt ½

teaspoon

baking

po

wder 2 cans (21 oz.) cherry pie filling 2 cups powdered sugar 4 tablespoons milk 1 teaspoon almond extract Direction: Preheat oven to 375°F Cream together sugar and butter until it is light and fluffy; takes about 2 minutes Add 4 eggs and mix well In a separate bowl, combine flour, salt, and baking powder; add these to the creamed mixture

Spread 2/3 of batter into the pan and smooth it until it is an even surface Spoon the cans of cherry pie filling over the cake batter Drop remaining cake batter over filling Bake 35-40 minutes or until a toothpick inserted into the centre of the pie comes out clean Whisk powdered sugar, milk, almond extract, and a dash of salt together until smooth; drizzle over cake Nutrition: Calories: 481 Fat: 32g Carbohydrates: 6g Protein: 39g

Monster Cookie Bars Preparation Time: 5 minutes Cooking Time: 18-22 minutes Servings: 24-36 (depends on how large you make the bars) Calories Per Serving: about 308 Calories (may vary with bar size slightly Ingredients: 4 eggs 1 ½ cup sugar 1 cup brown sugar ¾ teaspoon salt 1 tablespoon vanilla extract

2 cups peanut b and crunchy both work) 5 tablespoons room temperature butter 2 ½ teaspoons baking soda

utter (creamy

5 cups old-fashioned oats 1 cup M&Ms ½ cup semisweet chocolate chips ½ cup peanut butter chips Direction: Preheat oven to 350°F and generously butter baking sheet In a very large bowl, mix eggs and sugars together until well-combined with a spoon or electric mixer; beat in salt, vanilla, peanut butter, and butter until the batter is smooth; stir in baking soda, oats, M&Ms, chocolate chips, and peanut butter chips until well combined Spread batter evenly in the prepared pan, smoothing out the top for an even layer; bake for 18-22 minutes or until the edges are light golden brown and the centre is set Nutrition: Calories: 623 Fat: 60.2g Carbohydrates: 6.5g Protein: 10.7g

Mixed Nut Granola Preparation time: 1 hour Servings: 10 Ingredients: 1 cup almonds 1 cup hazelnuts 1 cup walnuts 1 cup flax seeds meal ¼ cup cocoa powder

Salt, to taste ¼ cup hazelnut oil

¼ cup melted butter 2-ounces chopped unsweetened chocolate ½ cup swerve (sugar substitute) Direction: Preheat the oven to 300 degrees F. Line a large rimmed baking sheet with parchment paper. In a food processor, add almonds, hazelnuts and walnuts and pulse till a coarse crumb form. Transfer the nut mixture into a large bowl. Add flax seeds meal, cocoa powder and salt and mix well. In a pan, add hazelnut oil, butter and chocolate on low heat. Cook for about 2-3 minutes or till smooth, stirring continuously. Stir in swerve and immediately, remove from heat. Add the butter mixture over nut mixture and toss to coat well. Transfer the mixture onto prepared baking sheet evenly. Bake for about 15 minutes, stirring after every 5 minutes. Turn off the oven but keep the baking sheet in oven for about 20 minutes, stirring occasionally. Nutrition: Calories: 294 Fat: 9.9g Carbohydrates: 7.3g Protein: 41.7g

Berries Tart Preparation time: 1 hour Servings: 8 Ingredients For Crust: 1 cup blanched almond flour ½ cup shredded unsweetened coconut ½ cup chopped pecans, 1 tablespoon honey

1/3 cup melted coc oil For Filling: ½ cup sugar-free berry jam

onut

1 cup fresh raspberries ½ cup fresh blueberries ½ cup fresh blackberries Direction: Preheat the oven to 350 degrees F. Grease an 8-inch tart pan. Line the bottom of pan with a round parchment paper. For crust in a large bowl, add all ingredients and mix till a dough form. Place the dough into prepared tart pan. With your hands, pat the dough in the bottom and onto the sides of pan evenly. Bake for about 12 minutes. Remove from oven and keep on rack to cool completely. Meanwhile in a bowl, mix together jam and half of berries. After cooling, spread jam mixture in the bottom of crust evenly. Top with remaining berries. Refrigerate for about 5 hours. Nutrition: Calories: 334 Fat: 22g Carbohydrates: 18g Protein: 25g

Banana Bread Preparation time: 1 hour Servings: 12 Ingredients: 2 cups all-purpose flour 1 teaspoon baking soda Salt, to taste ¾ cup brown sugar ½ cup softened unsalted butter 2 eggs, beaten lightly

1 teaspoon vanilla extra 2 1/3 cups peeled and mashed bananas ¼ cups toasted and chopped walnuts Direction: Preheat the oven to 350 degrees F. Grease a 9x5-inch a bread loaf pan.

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In a large bowl, mix together flour, baking soda and salt. In another bowl, add brown sugar and butter and beat till creamy. Add the eggs and vanilla extract and beat till well combined. Add bananas and beat till well combined. Add egg mixture into the bowl with flour mixture and mix till just moistened. Gently, fold in walnuts. Place banana slices over mixture in two rows. Transfer the mixture into prepared bread loaf pan evenly. Bake for about 65 minutes or till a tooth pick inserted in the center comes out clean. Remove the loaf pan from oven and place on a wire rack to cool for at least 10-15 minutes. Carefully, invert the bread to remove from loaf pan. With a sharp knife, cut the bread loaf in desired size slices. Nutrition: Calories: 155, Fat: 9g, Carbohydrates: 17g, Protein: 3g

Cheesy Muffins Preparation time: 1 hour Servings: 6 Ingredients: ½ cup almond meal ½ cup raw hemp seeds ¼ cup flax seeds meal ¼

cup

nutritional

yeast

flak

es ½ teaspoon baking powder ½ teaspoon spike seasoning

Salt, to taste ½ cup finely grated Parmesan cheese ½ cup cottage cheese 6 beaten eggs 1/3 cup thinly sliced scallions Direction: Preheat the oven to 375 degrees F. Grease 12 cups of a small muffin pan. In a large bowl, admix together almond meal, hemp seeds, flax seeds meal, nutritional yeast flakes, baking powder, spike seasoning and salt. In another bowl, add Parmesan, cottage cheese and eggs and mix well. Add egg mixture into almond meal mixture and mix till well combined. Gently, fold in scallions. Transfer the mixture into prepared muffin cups evenly. Bake for about 25-30 minutes or till top becomes golden brown. Nutrition: Calories: 263 Fat: 16g Carbohydrates: 8g Protein: 23g

Apple Crisps Preparation Time: 10 minutes Cooking Time: 35-40 minutes Servings: 20 Ingredients: For the crust 1 box pie crust (I recommend Betty Crocker) For the filling – ¼ cup brown sugar ¼ cup white sugar 3 tablespoons flour 1 teaspoon cinnamon

9 cups sliced apple For the topping – 1 cup flour ¼ cup white sugar ¼ cup brown sugar

s

½ cup cubed butter ¼ cup oats Direction: Preheat oven to 400°F and prepare crust according to the directions on the package Cover the bottom of the sheet pan with the crust and bake for 5 minutes Combine the sugars, flour, and cinnamon together to make the filling; add in the apples and stir to thoroughly coat them Put flour, sugars, butter, and oats into a bowl and mix/cut them until they resemble crumbs Layer apple mixture over the crust; top apple layer with the crumb-like mixture; bake 30-35 minutes

Chocolate Éclair Cake Preparation Time: 15 minutes Cooking Time: 30-40 minutes Servings: 15 Ingredients: For the crust – 1 cup water ½ cup butter 1 cup all-purpose flour 4 large eggs

For the filli

ng –

1 (8 ounces) package softened cream cheese 1 large box (about 5.1 ounces) vanilla instant pudding 3 cups milk For the topping – 1 (8 ounces) container cool whip or other whipped cream Chocolate syrup

Direction: Preheat oven to 400°F and grease pan In a medium saucepan, melt butter in water and bring to a boil; remove from heat and stir in flour; then mix in the eggs until well blended Spread mixture over pan until it covers the bottom and sides evenly (it doesn’t need to go over the sides, but it is an option) Bake 30-40 minutes or until golden brown; check occasionally to see how it looks; remove from oven and let it cool While mixture is baking, whip the cream cheese in a medium bowl In a separate bowl, make the instant pudding (mix for about 3 minutes) and put it in the fridge until it is set; when pudding is thick, mix pudding into the cream cheese, mixing until there are no lumps in the mixture; place in fridge to cool When the crust has cooled, pour the filling over it; top with cool whip or whipped cream until you are satisfied with the thickness and drizzle with chocolate syrup Nutrition: Calories: 367 Fat: 26g Carbohydrates: 21g Protein: 16g

Chocolate cookies Preparation Time: 8 Minutes Cooking Time: 20 Minutes Servings: 8 Ingredients 3 Cups of all-purpose flour 2 Teaspoons of baking soda 1 Teaspoon of salt 1 Cup of unsalted butter room temperature 1 and ¼ cups of firmly packed light brown sugar

½ Cup of gran 2 to 3 large eggs 2 Teaspoons of vanilla extract 1 Bag of chocolate chips

ulated sugar

Directions Preheat your oven to a temperature of 350°F. Line a sheet pan with parchment paper; then spray it with non-stick cooking spray and set it aside In a large bowl and with an electric mixer; beat the sugars with the butter and mix until it becomes smooth Add the vanilla and the eggs and mix on a low speed; then sift in the flour, the baking soda and the salt on top of the wet mixture and combine very well until your mixture becomes incorporated Don’t over mix and add 1 bag of chocolate chops; then stir with a spoon and mix again Spread the thick cookie dough evenly on the sheet pan by dropping spoonfuls of the mixture in the sheet pan and spread it a little bit with your fingers Sprinkle the mini chips on top of the dough. Bake for about 20 minutes; then remove from the oven and let cool for about 5 minutes Make a number of bars to your choice; then serve and enjoy your dessert! Nutrition: Calories: 160, Fat: 7 g, Carbohydrates: 2.6, Protein: 25g, Dietary Fiber: 1.5 g

Sheet Pan chocolate cake Preparation Time: 8 Minutes Cooking Time: 20 Minutes Servings: 8 Ingredients 2 Cups of flour 2 Cups of sugar 1 Teaspoon of salt 4 Tablespoons of cocoa powder ½ Cup of vegetable oil 1 Stick of butter

1 Cup of boi ling water 2 Large eggs ½ Cup of buttermilk 1 Teaspoon of soda 1 Teaspoon of vanilla Ingredients for the icing 1 and ½ sticks of butter 1 Box of 1 lb. of powdered sugar 6 Tablespoons of milk 4 Tablespoons of cocoa

1 Cup of chopped walnuts and pecans Directions Mix the flour, the sugar and the salt in a large mixing bowl. Melt the butter in a saucepan; then add the oil, the cocoa powder and the boiling water; then mix very well and add it to your dry ingredients In a measuring cup; mix the buttermilk; then crack in the eggs, the vanilla and the soda Add in the chocolate batter and mix Line your sheet pan with a baking sheet and spray with cooking spray Pour the batter on the sheet pan Bake for about 20 minutes at a temperature of 350° F Make the icing by melting the butter, the cocoa, the milk and the vanilla and stir in the powdered sugars and nuts Pour the icing over the warm cake Slice the cake; then serve and enjoy it! Nutrition: Calories: 235, Fat: 10.6 g, Carbohydrates: 33, Protein: 4g, Dietary Fiber: 0.8 g

Blueberry pie Preparation Time: 15 Minutes Cooking Time: 40 Minutes Servings: 6 Ingredients Ingredients for the streusel: 1 Cup of all-purpose flour

1 Cup of rolled o ½ Packed cup of light brown sugar ¾ Teaspoon of kosher salt ½ Cup of cold unsalted butter, chopped into cubes of ½ inch each To prepare the pie:

ats

2 Pounds of fresh blueberries 1 and ½ pounds of fresh blackberries ½ Cup of granulated sugar ¼ Cup of cornstarch 1 Teaspoon of finely grated lemon zest 1 Tablespoon of fresh lemon juice 1 Par baked and cooled crust; Sheet Pan Pie Crust Directions Start by making the streusel; then in a medium bowl; mix the flour with the oats, the brown sugar and the salt Add in the cold water and mix with both your hands while rubbing the butter into your dry ingredients until moist crumbs starts forming Now make the pie; then put the berries in a bowl and in a separate bowl and add the mixture of the sugar with the zest, the juice and the fruits Put the berries in a large bowl; then in a separate bowl, mix the granulated sugar with the cornstarch. Add in the sugar mixture, the zest, and the juice to the fruits and combine Preheat your oven to a temperature of about 425° F Spoon the mixture of the fruit into your crust and top it with the streusel in one layer; then transfer the pie to your oven and bake for about 40 minutes Cool for about 10 minutes; then serve and enjoy your dish! Nutrition: Calories: 292, Fat: 11 g, Carbohydrates: 43, Protein: 3.6g, Dietary Fiber: 1 g

French Sable Preparation Time: 10 Minutes Cooking Time: 12 Minutes Servings: 12 Ingredients ½ Cup of butter, softened ½ Cup of sugar 1 Large egg yolk 1 Teaspoon of pure vanilla extract

1 Cup of unbl eached all-purpose flour ¼ Teaspoon of salt

1 Large beaten egg Chopped crystalline sugar Directions Start by creaming the sugar and the butter Add the egg yolk and the vanilla and whisk very well Combine the flour and the salt; then add it to the butter mixture and blend the mixture Shape the dough into cylinders of about 1 to 2 inches diameter each Wrap into a plastic wrap and chill for about 1 hour Preheat your oven to a temperature of about 350° degrees. Brush the refrigerated logs with egg wash and roll it into sugar With a sharp knife, slice your dough into rounds; then place it about 1 inch apart in a sheet pan lined with baking sheet Bake the sable for about 10 to 12 minutes Let the sable rest for about 3 minutes Serve and enjoy your sable! Nutrition: Calories: 135, Fat: 5 g, Carbohydrates: 6, Protein: 4g, Dietary Fiber: 2 g

Conclusion There is nothing better to cook for weeknight and special occasion meals than roasted pork, chicken legs, a rack of lambs with glazed and buttered carrots and roasted salmon. And the best way to cook these recipes in the simplest possible way is to use sheet pans. Using this simple cooking appliance will allow you to spend more time with your guests, family and friends and at the same time will allow you to enjoy various, delicious recipes. With limited time, due to a busy lifestyle, the recipes have been chosen for the convenience; however, you may adjust time to your schedules. There is always room to experiment, whilst making the recipes on your own. You will want to create these over and over. Get the sheet pan, foil and apron ready and let’s get started! Thank you for the opportunity to share these recipes with you, that make meals with family an event that will be remembered.