This is a one pan dish that provides a fully balanced meal: protein (chicken or fish), starch (sweet potato), and your non-starchy vegetable (green beans). You can customize it by using the seasoning of your choice. Note that if you use a seasoning blend that has salt in it, the sodium content of the meal will increase. This dish will have your kitchen smelling delicious as it roasts!
Ingredients
Sweet_potato
- 1 medium
Green_beans
- 20-30 pieces
Oil
- 1 Tablespoon canola, vegetable, avocado etc.
Salt
- ¼ teaspoon
Protein
- 9-12 oz (skinless chicken, shrimp, white fish, or firm tofu)
Lemon
- 1 medium
Seasoning
- 1-2 teaspoons (cumin, curry powder, dried herbs)
Instructions
Step 1
Preheat the oven to 400°F.
Step 2
Chop potato and vegetables into 1-inch cubes and put on a sheet pan.
Step 3
Drizzle 1 Tablespoon of oil over the vegetables. Using your hands, mix the vegetables to coat with oil and spread them evenly across the sheet pan.
Step 4
Roast in the preheated oven for 20 minutes.
Step 5
While the vegetables are roasting, chop and marinate the chicken. To make the marinade, juice the lemon into a bowl and remove any seeds. Add the seasoning to the bowl. If using chicken or fish, chop into large pieces and add to the bowl. If using shrimp, defrost and add to the bowl.
Step 6
Mix with your hands until coated. Set aside until ready to cook. Wash your hands.
Step 7
Once the vegetables have cooked for 15 minutes, add the chicken or fish to the same sheet pan and cook for another 15-20 minutes. If using shrimp, cook for 5-10 minutes. To check the doneness, cut into 1 piece of chicken with a knife and make sure the inside is white/slightly pink and not translucent.
Step 8
Sprinkle the entire tray with a pinch of salt.
Notes
Notes: This sheet pan dinner follows the Bariatric Plate portion sizes offering 3-4 oz of protein, ⅓ cup of vegetables and 3-4 tablespoons of starch at every meal. Roast these ingredients for meals all week.