DUMP & GO SHEET PAN MEALS | 5 Super Quick & EASY One-Pan Dinner Recipes! | Julia Pacheco
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Maple glazed chicken is a delightful dish that showcases the rich flavors of maple syrup, a staple in North American cuisine, particularly in regions where maple trees thrive. This dish is often enjoyed during the fall, celebrating the harvest season with sweet and savory notes. The combination of sweet potatoes and broccoli adds a nutritious balance, making it a popular choice for family dinners. Today, variations of this dish can be found in many homes across the US, often adapted to include different vegetables or proteins, reflecting personal tastes and seasonal availability.
Ingredients
- ●chicken thighs
- ●maple syrup
- ●soy sauce
- ●sweet potatoes
- ●broccoli
- ●olive oil
- ●garlic
- ●ginger
- ●black pepper
- ●salt
- ●red pepper flakes
- ●green onions
- ●sesame seeds
Instructions
- 1Preheat oven to 400°F (200°C).
- 2Peel and cube sweet potatoes into bite-sized pieces.
- 3Toss sweet potatoes with olive oil, salt, and pepper; spread on a baking sheet.
- 4Roast sweet potatoes for 20-25 minutes until tender and golden.
- 5In a bowl, whisk together maple syrup, soy sauce, minced garlic, and grated ginger.
- 6Add chicken thighs to the bowl and coat evenly with the marinade; let sit for 10 minutes.
- 7In a separate bowl, toss broccoli florets with olive oil, salt, and red pepper flakes.
- 8After sweet potatoes have roasted for 10 minutes, add chicken thighs to the baking sheet.
- 9Pour remaining marinade over the chicken and sweet potatoes; return to oven.
- 10Add broccoli to the baking sheet after 15 minutes of chicken cooking.
- 11Roast everything together for an additional 10-15 minutes until chicken is cooked through and broccoli is tender.
- 12Remove from oven and let rest for 5 minutes before serving.
- 13Garnish with sliced green onions and sesame seeds before serving.
Ingredient Alternatives
maple syrup
Healthier: honey
Cheaper: brown sugar
Honey provides sweetness with fewer calories, while brown sugar is more economical.
soy sauce
Healthier: tamari
Cheaper: liquid aminos
Tamari is gluten-free, while liquid aminos is a less salty alternative.
chicken thighs
Healthier: chicken breast
Cheaper: drumsticks
Chicken breast is leaner, while drumsticks are often less expensive.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has a higher smoke point, while canola oil is budget-friendly.
Techniques
mixingroasting
Equipment
baking sheetmixing bowlwhiskknifecutting board
🌶️🌶️🌶️Lowsoy
Ingredients
- ●4 bone-in pork chops (about 1 inch thick)
- ●2 cups Brussels sprouts, halved
- ●2 cups baby potatoes, halved
- ●1 cup shredded cheddar cheese
- ●3 tbsp olive oil
- ●1 tsp garlic powder
- ●1 tsp onion powder
- ●1 tsp paprika
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1/4 cup fresh parsley, chopped (for garnish)
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, toss the Brussels sprouts and baby potatoes with 2 tablespoons of olive oil, garlic powder, onion powder, paprika, salt, and pepper until well coated.
- 3Spread the Brussels sprouts and potatoes in a single layer on a large sheet pan.
- 4In the same bowl, rub the pork chops with the remaining tablespoon of olive oil and season with salt and pepper.
- 5Place the pork chops on the sheet pan with the vegetables.
- 6Sprinkle the shredded cheddar cheese evenly over the pork chops.
- 7Bake in the preheated oven for 25-30 minutes, or until the pork chops reach an internal temperature of 145°F (63°C) and the vegetables are tender.
- 8Remove from the oven and let rest for 5 minutes before serving.
- 9Garnish with fresh parsley before serving.
Equipment
large bowlsheet panmeat thermometeroven
Ingredients
- ●1 lb chicken breast, cooked and shredded
- ●1 bag tortilla chips (about 10 oz)
- ●2 cups shredded cheddar cheese
- ●1 cup BBQ sauce
- ●1/2 cup sliced jalapeños
- ●1/2 cup diced tomatoes
- ●1/4 cup chopped green onions
- ●1/4 cup sour cream (optional)
- ●1/4 cup fresh cilantro, chopped (optional)
Instructions
- 1Preheat your oven to 400°F (200°C).
- 2On a large sheet pan, spread out the tortilla chips evenly.
- 3In a bowl, mix the shredded chicken with the BBQ sauce until well coated.
- 4Evenly distribute the BBQ chicken over the tortilla chips.
- 5Sprinkle the shredded cheddar cheese over the chicken and chips.
- 6Add sliced jalapeños and diced tomatoes on top of the cheese.
- 7Bake in the preheated oven for about 10-15 minutes, or until the cheese is melted and bubbly.
- 8Remove from the oven and garnish with chopped green onions and cilantro, if desired.
- 9Serve hot with sour cream on the side.
Equipment
large sheet panmixing bowlmeasuring cupsspatula
🌶️🌶️🌶️Low
Ingredients
- ●1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
- ●1/2 cup honey
- ●1/4 cup soy sauce
- ●2 tbsp sesame oil
- ●1 tbsp cornstarch
- ●1/4 cup water
- ●1 cup broccoli florets
- ●1 cup bell peppers, sliced
- ●1 cup snap peas
- ●2 cloves garlic, minced
- ●1 tsp ginger, minced
- ●2 tbsp sesame seeds
- ●2 green onions, sliced
Instructions
- 1In a bowl, mix honey, soy sauce, sesame oil, cornstarch, and water to create the sauce.
- 2In a large skillet or wok, heat a tablespoon of oil over medium-high heat.
- 3Add the chicken pieces to the skillet and cook until browned and cooked through, about 5-7 minutes.
- 4Remove the chicken from the skillet and set aside.
- 5In the same skillet, add garlic and ginger, sauté for about 30 seconds until fragrant.
- 6Add the broccoli, bell peppers, and snap peas to the skillet, stir-frying for about 3-4 minutes until tender-crisp.
- 7Return the chicken to the skillet and pour the sauce over the chicken and vegetables.
- 8Stir well to coat everything in the sauce and cook for an additional 2-3 minutes until the sauce thickens.
- 9Sprinkle sesame seeds and green onions over the top before serving.
- 10Serve hot over rice or noodles.
Equipment
skilletmixing bowlspatula
This dish is a simple yet flavorful representation of Italian cuisine, focusing on fresh ingredients and healthy cooking methods.
Ingredients
- ●4 boneless, skinless chicken breasts
- ●2 cups mixed vegetables (bell peppers, zucchini, and carrots)
- ●1/4 cup olive oil
- ●2 cloves garlic, minced
- ●1 tsp dried oregano
- ●1 tsp dried basil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup grated Parmesan cheese (optional)
- ●1 tbsp balsamic vinegar
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, combine the olive oil, minced garlic, oregano, basil, salt, and black pepper.
- 3Add the chicken breasts to the bowl and coat them well with the marinade.
- 4In a separate bowl, toss the mixed vegetables with a little olive oil, salt, and pepper.
- 5Place the marinated chicken breasts on a baking sheet lined with parchment paper.
- 6Surround the chicken with the mixed vegetables on the baking sheet.
- 7Drizzle balsamic vinegar over the chicken and vegetables.
- 8If using, sprinkle grated Parmesan cheese over the top.
- 9Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
- 10Remove from the oven and let it rest for a few minutes before serving.
Equipment
baking sheetmixing bowlparchment papermeasuring spoonsknifecutting board
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