Family Meal Success: Sheet Pan Dinners

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Written By Judy Doherty, MPS, PCII

Sheet pan meals are very simple to make. Put everything on a sheet pan, put that pan in the oven, then serve your meal.The concept is similar to a one-pot meal, except everything is cooked on a pan. The best thing about sheet pan dinners is that there is almost no attendance time. Plus, if you line the tray with parchment, waxed paper, or foil, there is almost no cleanup either.This type of meal is perfect for busy family cooks. An incredible aroma of roasting food, very little prep or attendance time, the fun of making your own plate from the pan, and little cleanup, all from one recipe!The only trick is to use items that cook at the same time. You can accomplish this by cutting items in similar sizes or by adding things later in the cooking process.Here is what is usually added to a sheet pan dinner:

  1. Protein
  2. Potato, yam, winter squash
  3. Veggies that roast well
  4. Seasonings
  5. A little oil or sauce

Whole grains and fresh salads can be served on the side if you want more items.Check out this fall recipe and serve it as a family meal tonight!

Chicken and Acorn Squash Sheet Pan Dinner

By placing chicken, winter squash, veggies, and seasonings on a sheet pan you have an easy dinner that is ready to go any weeknight.

  • 4 each chicken thighs (skinless)
  • 2 tsp garlic pepper
  • 1 pinch red pepper flakes
  • 1 each acorn squash (cut in half, seeded, then cut in wedges)
  • 3 cups cherry tomatoes (stems removed, rinsed)
  • 1 bunch asparagus, tips (cut and rinsed. reserve stems for soup)
  • 2 tsp olive oil
  • 2 cups raw carrot and cucumber slices (use these at the end for a garnish do not bake)
  • 1 each pomegranate arils (from one pomegranate - put on at the end)

  1. Place the chicken on a sheet pan with a rack or with paper on the bottom.

  2. Place the cut wedges of acorn squash around the chicken.

  3. Arrange the asparagus around the chicken and squash.

  4. Sprinkle the cherry tomatoes on the tray around the chicken and veggies.

  5. Top all with olive oil, garlic pepper, and red pepper.

  6. Bake for 35-40 minutes at 400 degrees.

  7. Top the tray with the carrots, cucumbers, and pomegranate arils. Serve at once.

Main Course, Entree, Dinner
American
sheet pan meal

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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