Cheat Sheets for a Healthy Supper

Whip up a simple, delicious dinner with these one-pan meals.

Cook a whole, healthy meal on a single baking sheet for maximum ease and minimal clean-up. Just toss a few ingredients with a little oil and seasonings on a pan and pop the whole thing in the oven. Start with these speedy meals — they are as delicious as they are fuss-free.

Chicken Fajita

Heat oven to 425 F. Place 1 pound whole, multicolored mini bell peppers, 1 pint grape tomatoes and 1 sliced red onion on a sheet pan; toss with 2 teaspoons oil. Arrange 1½ pounds skinless, boneless chicken thighs among vegetables and sprinkle 1 tablespoon fajita seasoning over everything. Bake, stirring vegetables and rotating pan halfway through, until chicken is cooked to a temperature of 165 F, about 30 minutes. Remove from oven and squeeze fresh lime juice over all. Serve with sour cream and brown rice or corn tortillas. Serves 4.

Nutrition information (per serving)*: Calories (282); Total Fat (7.3g); Carbohydrates (13g); Sodium (242mg); Sugar (6g); Fiber (2g); Cholesterol (125mg); Protein (41g)

Salmon, Potato and Asparagus with Dill Sauce

Heat oven to 400 F. Halve ¾ pound baby potatoes and toss with 2 teaspoons oil and ¼ teaspoon salt. Place on sheet pan and bake until tender, about 20 minutes. Toss one bunch asparagus with 1 teaspoon oil and 1/8 teaspoon salt; place on pan with potatoes and bake 5 minutes. Season 4 center-cut salmon fillets with salt and pepper and place on pan with veggies; bake until salmon is cooked through, about 12 minutes. For dill sauce, stir together 1 cup plain yogurt, ¼ cup chopped dill and 1 tablespoon each prepared horseradish and fresh lemon juice. Serve with salmon and veggies. Serves 4.

Flavor twist: Instead of dill, mix yogurt with 2 teaspoons curry powder, 1/4 teaspoon cayenne and 1 tablespoon fresh lime juice.

Nutrition information (per serving): Calories (419); Total Fat (17.8g); Carbohydrates (23g); Sodium (1011mg); Sugar (6g); Fiber (4g); Cholesterol (122mg); Protein (42g)

Crispy Kale Egg Boats

Heat oven to 375 F. Place 8 packed cups of chopped kale, stems removed, on a sheet pan and toss with 2 teaspoons oil, 2 minced garlic cloves and ¼ teaspoon salt. Bake 5 minutes. Make eight divots in kale, crack an egg into each and season eggs with smoked paprika. Top with crumbled feta or goat cheese; jarred, sliced, sun-dried tomatoes; and chopped walnuts. Bake until whites are set but yolks are still runny, about 10 minutes. Drizzle with red wine vinegar and garnish with parsley. Serves 4.

Nutrition information (per serving): Calories (390); Total Fat (29.3g); Carbohydrates (9g); Sodium (543mg); Sugar (4g); Fiber (2g); Cholesterol (1254mg); Protein (23g)

Maple Pork with Apple and Carrot

Preheat broiler with rack about 4 inches from heating element. Toss ½-inch wedges of 1 large apple and 1 cup baby carrots with 2 teaspoons oil, 1 tablespoon chopped fresh rosemary and a couple pinches salt. In a small bowl, stir together 2 tablespoons maple syrup, 1 tablespoon canola oil and 2 teaspoons grainy Dijon mustard. Place 2 boneless pork chops on a sheet pan and season with salt and pepper. Broil pork for 4 minutes. Brush maple mixture on pork and place apples and carrots on sheet; continue broiling until meat reaches 145 F, about 4 minutes. Serves 2.

Nutrition information (per serving): Calories (446); Total Fat (18.3g); Carbohydrates (28g); Sodium (186mg); Sugar (20g); Fiber (4g); Cholesterol (122mg); Protein (42g)


  • For easy cleanup, line the pan with parchment paper, aluminum foil or a reusable, food-safe silicon mat.
  • A sturdy 18-by-13-inch rimmed sheet pan (also known as a half-sheet pan) is large enough to hold plenty of food, and inch-high sides capture juices, which keep ingredients from drying out, and prevent items from rolling off.

Author: MATTHEW KADEY for Arthritis Today

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