This roundup of one-pan dishes are flavorful, healthy and avoid extra dirty dishes!
SHEET PAN GINGER HONEY SHRIMP, VEGETABLES
Our recipe for Sheet Pan Ginger Honey Shrimp, Vegetables is all lean protein and colorful veggies for when you need something super light, but still incredibly flavorful.
Serving size: 2 cups, Makes 5 servings
1 pound, 4 ounces peeled shrimp
11 ounces yellow bell pepper, cut into strips
11 ounces red onion, sliced thin
14 ounces broccoli florets
2 tablespoons freshly minced ginger
1 tablespoon minced garlic
1 tablespoon low sodium soy sauce
2 tablespoons honey
1 1/4 teaspoons sesame seeds
Toss shrimp, peppers, onions, and broccoli with remaining ingredients and allow to marinate for 1 hour or overnight.
Prepare a sheet tray with cooking spray. Place shrimp and vegetables on prepared sheet tray.
Drizzle remaining marinade over shrimp and vegetables.
Roast in a 400°F oven until shrimp is cooked through and vegetables are tender and caramelized, about 12 minutes.
Dietitian Suggestion: Serve each portion with 1/2 cup steamed brown rice
Nutrition info per 2-cup serving: 160 calories, 2 gm fat, 1 gm saturated fat, 490 mg sodium, 19 gm carbs, 8 gm sugar, 3 gm fiber, 18 gm protein
ONE POT LEMON CHICKEN THIGHS, ARTICHOKES, GREEN BEANS, ORZO
Our recipe for One Pot Lemon Chicken Thighs, Artichokes, Green Beans, Orzo has everything you need for a nutritious, well-balanced meal – plenty of protein and healthy fats, plus a fair amount of fiber, while keeping sodium in check and sugar to a minimum.
Serving size: 1 piece of chicken + 1 cup orzo, Makes 8 servings
1/4 cup canola oil
1 pound, 12 ounces boneless, skinless chicken thighs
2 cups dry orzo
2 tablespoons minced garlic
1 quart chicken broth
1 pound green beans
1 cup canned artichoke hearts, quartered
3/4 teaspoon salt
1/2 teaspoon black pepper
1/4 cup lemon juice
1/2 cup freshly chopped parsley
1 lemon, cut into wedges
In a Dutch oven, heat oil. Sear chicken thighs until golden brown on both sides.
Stir orzo and garlic into Dutch oven with chicken. Allow orzo to toast slightly. Stir chicken broth into pot. Bring up to a simmer. Use a wooden spoon to stir scraping the bottom of the pot so that orzo does not stick.
Once liquid is about half absorbed, stir green beans into orzo.
Cook until green beans are tender and liquid is absorbed. Continue stirring frequently. Orzo is more likely to stick to pot as more liquid is absorbed.
Stir artichokes into orzo mixture, cook until heated through.
Remove from heat, stir in salt, pepper, lemon juice, and parsley.
Serve each portion with a lemon wedge.
Nutrition info per serving: 420 calories, 14 gm fat, 2 gm saturated fat, 560 mg sodium, 47 gm carbohydrate, 4 gm sugar, 5 gm fiber, 27 gm protein