SHEET PAN DINNERS - The Fresh 20

[Pages:26]SHEET PAN DINNERS

SHEET PAN DINNERS

WHY SHEET PAN DINNERS?

Sheet pans are the ultimate weeknight dinner solution and my absolute favorite way to cook for busy family life. With minimal effort you can have a spectacular meal roasting while you wind down from the day. It's just so simple. One pan = one dinner. The basic building blocks are a protein, some vegetables, spices, and heat. That's it. Nothing complicated, nothing fancy. This guide was created to walk you through sheet pan cooking so that you can learn the basics and cook without a recipe.

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SHEET PAN DINNERS

TOOLS

SHEET PANS

Basically, a sheet pan is a wide, shallow baking pan made from aluminum or stainless steel. It's my go to pan for roasting and baking. The typical size is 18-by-13 inches with a 1-inch rim otherwise known as a half sheet pan. If you don't already have one, here's our picks: Nordic Ware Natural Aluminum Commercial Baker's Sheet Nutrichef Nonstick | 2pc Large and Medium Metal Oven Baking Tray

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SHEET PAN DINNERS

PARCHMENT PAPER

Everything is easier with parchment paper. I rarely use aluminum foil to line my baking sheets because the stick factor is too high. Unbleached Parchment' Brown Natural Parchment

TONGS

I don't cook without tongs. There is no better tool for grabbing, transferring, rearranging and mixing food. If you have nonstick pans, you might consider coated tong heads. OXO Good Grips 9-Inch Locking Tongs with Nylon Heads Hotec Premium Stainless Steel Locking Kitchen Tongs with Silicon Tips, Set of 2

SCRAPERS

This little tool is my cooking secret especially for sheet pan dinners. It helps to scrape off those crusty bits of delicious roasted food off the pan and is good for flipping vegetables during cooking. There are lots of options for pastry scrapers. One of my favorites... Rachael Ray Stainless Steel Pastry Scraper for Baking and Cooking

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SHEET PAN DINNERS

PICK A PROTEIN

POULTRY

Chicken is the perfect protein for sheet pan dinners. It's extremely versatile and pairs well with many flavor profiles. Keep in mind that dark meat takes longer to cook than white meat, and bone-in chicken longer than boneless. If you are in a hurry, cut it into 1-2" pieces for fast roasting.

FISH

Fish is a really great protein for sheet pan dinners because it cooks quickly and evenly. Typically, fish filets cook in 5 to 15 minutes on a sheet pan and whole fish can take anywhere from 15 minutes to 40 minutes. Cooking times are based on using a 1" thick filets.

BEEF

To be honest, I don't cook a lot of steak cuts on a sheet pan but when I do, I use a flank steak. Ground beef on the other hand is prime for sheet pan meals (I'm looking at you meatballs).

PORK

When cooking pork, bear in mind that whole chunks of meat work best when set on oven-safe wire racks fitted into the sheet pan, so they don't stick or get soggy on the bottom during their relatively long cook time. Smaller pieces (steaks, chops, filets, kebabs) can go straight on the pan. Run a sheet pan full of meat under the broiler when you want the char of the grill without going outside. Sausages are excellent cooked on sheet pans rather than being pan-fried, and many of them can fit on one pan. Arrange them 1-inch apart, drizzle with oil and broil.

TOFU

Tofu, tempeh and other vegetable proteins can work well for a sheet-pan supper. To make sure they crisp and brown, be sure to dry them out. (Laying pieces out on kitchen towels for 10 to 30 minutes will help.) Always marinate tofu to infuse flavor.

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PROTEIN COOKING TIME CHART

Bone-In Chicken Breast Boneless Chicken Breast Chicken Thighs Whole Chicken (4-pound) Salmon Fish Fillet Shrimp Steak (1 ?" thick) Ground Beef Bacon Pork Chops Pork Loin Sausage Tofu Feta

400 400 400 425 400 400 Broiler 425 350 350 375 400 400 400 400

30 to 40 Minutes 20 to 30 Minutes 25 to 35 Minutes 60 to 75 Minutes 10 to 15 Minutes 10 to 15 Minutes

2 to 3 Minutes 20 to 30 minutes

30 Minutes 20 Minutes 20 to 35 Minutes 40 to 55 Minutes 20 to 30 Minutes 30 Minutes 20 Minutes

Notes Cooking times depend on size and thickness of ingredient.

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ADD A VEGETABLE

The star of sheet pan cooking is vegetables. The only rule is to cut them uniformly so they all cook at the same time. I crowd them together and roast them a little longer than normal but if you space them apart, they will brown a little better. We roast a sheet pan of vegetable every single week. It's a simple, flexible way to meal prep. Toss veggies with oil and spices and let nature and heat do the heavy lifting.

The best part of roasting vegetables is how rich and caramelized they can get in the oven.

All cooking times are for cut vegetables. Add time for whole versions.

VEGETABLE COOKING TIME CHART

Asparagus Beets Bell Peppers Broccoli Brussels Sprouts Cauliflower Carrots Cherry Tomatoes Greens (for crispy) Eggplant Leeks Parsnips/Turnips/Rutabaga Potatoes Sweet Potatoes/Yams Zucchini

425 400 400 425 400 400 400 425 425 400 425 400 400 400 425

10 Minutes 30 Minutes 35 to 45 Minutes 15 to 20 Minutes 30 Minutes 30 to 40 Minutes 35 to 45 Minutes 30 to 45 Minutes 15 Minutes 30 Minutes 30 Minutes 60 Minutes 45 Minutes 45 Minutes 30 Minutes

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SPICE IT UP

01 Toss with oil Whether you coat the pan or coat the ingredients, oil is an essential part of sheet pan cooking.'Olive and coconut oil are my go to favorites but any form of fat will work including bacon drippings! Yeah, I said it. Don't over saturate ingredients. A little oil goes a long way. 02 Fresh Herbs' The best herbs for sheet pan dinners are what I call twig herbs. Whole twigs of thyme, oregano, rosemary, tarragon, marjoram and sage can be added during cooking and removed before serving. Avoid soft herbs like basil, chives, parsley, cilantro and mint, which can turn brown at high heat. They're better as garnishes. 03 Spices Whole spices can also be tossed directly onto the pan with the other ingredients, adding fragrance and depth. Some favorites include chile flakes, coriander seeds, fennel seeds, cumin seeds and cinnamon sticks. Use ground spices and spice blends in marinades, pastes and rubs. 04 Flavor Additions For a POP of flavor, add garlic, citrus (lemon, lime, orange) to the mix. Sometimes a drizzle of pesto or vinaigrette elevates a simple sheet pan of vegetables so get creative. There is no wrong answer and it's the perfect time to experiment.

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