Throw everything on a sheet-pan and let the oven do most of the work with these healthy dinners. These dishes are packed with ingredients that have anti-inflammatory properties, such as leafy greens, deep orange vegetables and omega-3-rich fish. That way, you’re eating more of the nutritious foods that may help relieve symptoms of inflammation like mental fog, digestion issues and joint stiffness, while also working to lower your risk of heart disease. Plus, these meals are low in saturated fats and sodium to align with a heart-healthy eating pattern. Recipes like our Sheet-Pan Orange-Apricot Drumsticks and Roasted Salmon with Smoky Chickpeas & Greens are delicious and satisfying dinners you’re sure to love.
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Spicy Jerk Shrimp
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Here's a shrimp sheet pan supper that's roasted and caramelized to perfection! The pineapple in this recipe makes a sweet sauce that balances the heat of the Jamaican jerk seasoning.
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Sheet-Pan Orange-Apricot Drumsticks
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In this easy sheet-pan dinner, a sweet-and-savory glaze and a colorful medley of vegetables transform ordinary drumsticks into a satisfying meal.
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Roasted Salmon with Smoky Chickpeas & Greens
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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.
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One-Pan Chicken & Asparagus Bake
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In this chicken and asparagus bake recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal.
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Roast Chicken & Sweet Potato
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Healthy chicken and sweet potato recipes are always a delicious and reliable choice for dinner. This low-calorie sheet-pan meal combines chicken thighs and sweet potatoes and cooks up fast in a very hot oven. Serve with a fall salad of mixed greens, sliced apples and blue cheese.
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Roasted Autumn Vegetables & Chicken Sausage
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Butternut squash, Brussels sprouts, garlic and sausage all roast on one sheet pan in this super-easy dinner. We're partial to the flavor of chicken-apple sausage, but you can pick whatever variety of chicken sausage you prefer. Serve with crusty bread and a dollop of whole-grain mustard.
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Za'atar-Roasted Chicken Tenders & Vegetables with Couscous
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Za'atar (or zaatar)--a Middle-Eastern spice blend that's a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs--gives this sheet-pan roast chicken recipe tons of flavor. Chicken tenders and pretrimmed green beans make this healthy dinner super-fast.
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Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
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Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!
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Garlic Roasted Salmon & Brussels Sprouts
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Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.
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Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
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This easy sheet-pan recipe brings together many fall favorites into a hearty dinner.
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Roasted Barramundi with Asparagus Gremolata
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Barramundi (aka Asian sea bass) is a mild white fish with a flaky texture and a respectable amount of omega-3s (667 mg per 4-oz. serving compared to 147 mg for mahi-mahi and 1,127 mg for wild salmon). Farmed barramundi is rated a Best Choice by Seafood Watch. You can substitute mahi-mahi in this recipe. Serve up this easy dinner with some roasted new potatoes. They'll need to cook for 20 to 25 minutes. Start them on the bottom rack of the oven while you prep this healthy recipe and then cook the fish and asparagus on the middle rack when you're ready.
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Sheet-Pan Pork & Cherry Tomatoes
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Rutabaga is a root vegetable that tastes like cabbage and turnips had a baby. Start roasting it in the oven first while you prep the tomatoes and pork. As the tomatoes cook, they burst and create a delicious sauce to mix with the balsamic vinegar at the end.
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Pumpkin Seed Salmon with Maple-Spice Carrots
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Because this one-pan meal is ready in just 35 minutes, it's a good choice for a healthy recipe after you've had a long day at the office. Maple-spiced carrots cook alongside pepita-crusted salmon fillets and deliver amazing taste and nutrition in a dinner the whole family will devour.
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Spice-Seared Salmon with Greek-Style Green Beans
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Preparing this spice-seared salmon recipe is a joy for the senses! Rubbing salmon with spices creates a light, delicious main course. Serve this recipe with roasted potatoes or brown rice. If you have leftover salmon, serve it on top of a simple salad for a satisfying lunch the next day.
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Sheet-Pan Harissa Chicken & Vegetables
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This one-pan dinner gets a hit of flavorful heat from harissa, the popular North African chile-and-garlic paste. We use harissa paste from a tube for this recipe. It's got a concentrated chile flavor that makes an excellent spice rub for chicken and adds a subtle punch of heat to a refreshing herbed yogurt sauce.
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Apricot Glazed Chicken with Potatoes & Asparagus
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Curry powder is a powerhouse ingredient because it combines a medley of flavorful spices—usually turmeric, fenugreek, coriander and peppers—all in one jar. Increase the heat in this dish by using a hot or red curry powder.
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Sheet-Pan Lemon-Garlic Salmon with Delicata & Kale
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In this easy sheet-pan dinner, salmon is roasted alongside vegetables for a filling, flavorful meal. The sweetness of the squash balances the bitter kale, while a squeeze of lemon juice brightens the dish. Be sure to spread the kale out on the baking sheet to encourage even browning.
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Pistachio-Crusted Halibut
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A layer of pistachios combined with panko breadcrumbs on top of the halibut fillets provides a delicious crunch and a pop of vitamin B6, a nutrient important for blood sugar regulation. We like the firm texture and mild flavor of halibut, but cod, haddock or tilapia can be used in its place.
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Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes
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This sheet-pan lemon-pepper chicken with broccoli and tomatoes offers a blend of vitamin-rich vegetables, a healthy dose of fiber, and lean protein to fill your plate. Lemon pepper seasons the dish, adding brightness and spice.
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As an enthusiast and expert in healthy cooking and nutrition, I have a deep understanding of the concepts and ingredients used in this article. I have extensive experience and knowledge in creating nutritious and delicious meals that align with a heart-healthy eating pattern and incorporate ingredients with anti-inflammatory properties.
Anti-Inflammatory Properties
The concept of incorporating ingredients with anti-inflammatory properties is crucial for promoting overall health and well-being. Foods such as leafy greens, deep orange vegetables, and omega-3-rich fish are known for their anti-inflammatory benefits. These ingredients can help relieve symptoms of inflammation, such as mental fog, digestion issues, and joint stiffness, while also working to lower the risk of heart disease.
Sheet-Pan Cooking
Sheet-pan cooking involves preparing and cooking an entire meal on a single sheet pan in the oven. This cooking method is convenient, time-saving, and allows for easy cleanup. It's a versatile approach that can be used to create a wide variety of healthy and satisfying dinners.
Heart-Healthy Eating Pattern
A heart-healthy eating pattern emphasizes the consumption of foods that are low in saturated fats and sodium. By following a heart-healthy eating pattern, individuals can reduce their risk of heart disease and promote overall cardiovascular health.
Specific Recipes
The specific recipes mentioned in the article, such as Sheet-Pan Orange-Apricot Drumsticks, Roasted Salmon with Smoky Chickpeas & Greens, and others, demonstrate the application of these concepts in creating flavorful and nutritious meals. These recipes showcase the use of anti-inflammatory ingredients, heart-healthy cooking methods, and the convenience of sheet-pan cooking to prepare delicious and satisfying dinners.
By understanding and applying these concepts, individuals can enjoy meals that are not only delicious but also contribute to their overall health and well-being. The focus on nutritious ingredients and heart-healthy cooking techniques is an essential aspect of promoting a healthy lifestyle through food.
