Tuesday, October 23, 2018
Putting dinner on the table just got easier with this meal prep plan that bangs out three dinners at once. All the mix-and-match ingredients you need for three different meals are cooked on single sheet pans, making cleanup easy, too.
The cooked ingredients are simply seasoned with salt and pepper for maximum versatility. Add more varied flavors when you dish up by incorporating the suggested herbs, spices, dressings, and garnishes.
Each meal provides 4 servings. The food can be served at room temperature, reheated in a microwave, or reheated by sautéing the ingredients briefly in a pan with oil.
Primal Sheet Pan Dinners Menu
- Chicken Fajita Bowl
- Steak & Broccoli “Stir-fry”
- Greek Chicken Plate
This menu is only a guide. Feel free to mix and match the ingredients with your tastes in mind.
Primal Sheet Pan Dinners Shopping List
- 3 half-size rimmed sheet pans (13”x18”)
- Parchment paper or foil (for easier cleanup)
- Spatula, for mixing ingredients while they cook
- Food storage containers
- Avocado oil or extra virgin olive oil
- Salt and pepper
- 8 skin-on, bone-in chicken thighs (This equals 1 chicken thigh per person/per meal. Add a few more chicken thighs for bigger appetites)
- 1 ½ to 2 pounds steak, about 1 inch thick (try flank steak, top sirloin steak, or strip steak)
- 1 pound small potatoes (about 2 inch-diameter) if desired
- 2 delicata squash
- 3 bell peppers
- 1 red onion
- 1 large bunch broccoli
- 8 ounces cherry tomatoes
Fresh Foods, Garnishes & Flavor Enhancers
- Chili powder
- 1 bunch green onion
- 1 head of garlic
- 2 inches ginger root
- 2 avocados
- 2 5-ounce bags of baby spinach
- 1 bunch fresh cilantro
- 2 bunches fresh Greek herbs (choose from dill, parsley, mint, or oregano)
- 1 lime
- 1 lemon
- 1 container salsa
- Toasted Nori or SeaSnax
- 1 jar kalamata olives
- 1 bag frozen cauliflower rice
Optional Enhancements From Our Own Primal Kitchen® Recipes and Products
Primal Sheet Pan Dinner Plan
Time: Approximately 90 minutes
Heat oven to 425 ºF/218 ºC
Cover sheet pans with parchment paper or foil (optional). IMPORTANT NOTE: Parchment paper cannot go under a broiler. Do not use parchment paper under the steak when broiling.
Sheet Pan #1
Cut the small potatoes into ½-inch-thick rounds. Spread the potatoes out on a sheet pan. Lightly coat the potatoes with avocado oil.
Pat chicken thighs dry with paper towels. Arrange chicken thighs, skin side up, on the sheet pan with the potatoes. Set aside.
Sheet Pan #2
Cut the delicata squash in half lengthwise and scoop out the seeds, peel the red onion and cut in half, stem and seed the bell peppers. Cut all vegetables into 1/2-inch slices.
Spread the vegetables out on a sheet pan. Lightly coat with avocado oil. Set aside.
Sheet Pan #3
Cut the broccoli into florets. Spread broccoli florets out across one side of a sheet pan. Spread the cherry tomatoes out on the other side of the pan. Lightly coat everything with avocado oil. Set aside.
And finally…pat the steak dry with paper towels. Season generously with salt. Set aside on a plate.
Season the ingredients on all three of the sheet pans with salt and pepper.
Put all three of the sheet pans in the oven. Set the timer for 20 minutes. Gently mix and toss the vegetables once or twice while they cook.
After 20 minutes, remove the squash, onion, bell peppers, broccoli, and tomatoes from the oven. (If the vegetables aren’t cooked enough for your preference, they can stay in the oven a bit longer.)
Set the timer for 10 minutes, and continue to cook the chicken thighs 10 minutes more until the skin is browned and chicken is cooked through (165 °F).
While the chicken finishes cooking, scrape the vegetables off one of the sheet pans into a food storage container. Set the steak on this sheet pan. (NOTE: Parchment paper cannot go under a broiler. Remove parchment paper before broiling the steak.)
When the timer goes off, remove the chicken from the oven. Turn the broiler on to high.
Place the sheet pan with the steak on the top rack under the broiler. Broil the steak, flipping once, until the meat registers 135°F (medium-rare) and the meat is charred on the edges, about 4 to 5 minutes a side. Let the cooked steak rest outside the oven for 10 minutes before slicing it thinly against the grain.
Set food storage containers out on the counter. Separate the chicken and steak into containers. Store the potatoes in one container. Store the delicata squash, onion, and bell peppers in another container. Store the broccoli in one container and the tomatoes in another. All of these cooked ingredients will stay fresh in the refrigerator for 3 to 5 days.
Assembling the Meals
When you’re ready to eat, take out the containers and assemble a meal. You can assemble the ingredients into meals any way you like, but here are three ideas:
Meal #1: Chicken Fajita Bowls
Shredded chicken with roasted delicata squash, red onion, and bell peppers, plus avocado, green onion, salsa, cilantro, and a squeeze of lime
Shred the meat of four chicken thighs. Toss the meat with ¼ teaspoon cumin and chili powder. In each bowl, combine shredded chicken with half of the delicata squash, red onion, and roasted bell peppers.
Add garnishes: sliced avocado, green onion, salsa, cilantro, squeeze of lime
Add extra flavor: Thin Primal Kitchen Chipotle Lime Mayo with a few squeezes of lime juice until it has a slightly thinner consistency. Drizzle mayo on top.
Nutritional Information (per serving):
- Net Carbs—17
Meal #2: Beef & Broccoli “Stir-fry”
Steak and broccoli over ginger and garlic cauliflower rice, garnished with green onions, toasted nori, and coconut aminos
In a saucepan, sauté a few finely chopped garlic cloves and a 2-inch piece of ginger root (peeled and cut into thin strips) in avocado oil until fragrant and lightly browned, 1 to 2 minutes.
Heat cauliflower rice according to package directions. Mix the garlic and ginger into the cauliflower rice, and portion into bowls. Top the cauliflower rice with sliced steak and broccoli.
Add garnishes: green onion, toasted nori (or Seasnax)
Add extra flavor: Drizzle coconut aminos on top
- Net Carbs—43
Meal #3 Greek Chicken
Chicken thighs with roasted potatoes, tomatoes, delicata squash, red onion, bell peppers, and sautéed garlic spinach with kalamata olives, fresh herbs, and a squeeze of lemon
On a plate, serve whole chicken thighs with the roasted potatoes, tomatoes, and leftover delicata squash, red onion, and bell peppers. Saute the bags of baby spinach in extra virgin olive oil with several cloves of minced garlic until the spinach wilts. Add spinach to the plates.
Add garnishes: chopped fresh parsley, dill, oregano, and/or mint, Kalamata olives, squeeze of lemon
Add extra flavor: Drizzle Primal Kitchen Greek Vinaigrette on top
Nutritional Information (without dressing):
- Net Carb—34
from Mark's Daily Apple https://ift.tt/2yuxE92
Another “Quinn and Mumma” day is in the books, and it was an especially fun one for us! 🙂
It started like a lot of our days together with “snugs” on the couch, eating breakfast together, and then getting ourselves ready for the day.
We also had some time to play a few games of Zingo!, which is a new-ish family favorite. We’ve actually broken it out every other week or so since Quinn’s birthday back in June. It’s definitely a fun game! We’re also loving the Peppa Pig match game lately. We had an intense few rounds last night between the three of us. Quinn has a weirdly good memory and even beat Mal and me a couple of times!
Our morning also included a trip to CrossFit. One of Quinn’s school friends was at the gym, so he had an especially fun time playing with him while I worked out. Front Rack Walking Lunges? Heyyyy, my bootay is sore today!
After CrossFit, we headed to Target to buy a birthday present for a party this coming weekend. On the way into the store, a display of Caboodles immediately caught my attention. So much, in fact, I stopped and took a little trip down memory lane. I checked them out and even seriously considered buying one. I mean, owning one now would be so helpful for organizing all of my beauty products. I had one has a kid and wish I had kept it!
Back at home, Quinn and I had some fun with Halloween-themed Shinky Dinks that we found in the Target dollar bins.
I loved making Shrinky Dinks as a kid, and Quinn really loved them too. We ended up turning them into ornaments for a Halloween tree! 🙂
We also drank hot chocolate (with marshmallows!), so it was quite the perfect morning together!
After that, we had some lunch and then Quinn (and Murphy) went down for a nap. How adorable are these two?
I threw on a quick brightening mask before hopping in the shower and getting right to work. Mondays are always a bit hectic on the work front, but I fully intend on napping with my boys on Friday afternoon. They’re just too cute not to join!
Loco Coffee Giveaway
Thank you to everyone who entered to win a case of Loco Coffee. Loco Coffee is available on Amazon, and you can save 25% with code CNCFLASH until November 2, 2018! Here’s the giveaway winner:
I love putting nutpods creamer and Tiny Little Chef seasoning in my morning coffee.
Congrats, Marsha! Please email me at tina@carrotsncake with your full name and mailing address.
Thanks to everyone who signed up for my Beautycounter email list. (FYI: It’s not too late to sign up!) I’m excited to stay in touch over the next several weeks, especially as holiday promos and deals come my way. I’ll be sure to keep you in the loop! Here’s the giveaway winner: Christin Dang! Congrats, Christin! Please email me at tina@carrotsncake with your full name and mailing address.
Question of the Day
Did you own a Caboodle as a kid? Do you want one now?
from Carrots 'N' Cake https://ift.tt/2SiahIm
Mornings! Still here. I really thought last night might be it though. I went to bed at 9:30 or so and woke up at 11:30 with cramps and low back ache. I was getting “waves of unpleasantness” for a while (was too tired to pull out my phone and time anything). I’m still waiting for that “you’ll know when you know” moment where I am confident what I am feeling are labor contractions. I felt like I was almost there, as these were the most unpleasant, pain-ish Braxton-Hicks I’ve felt yet, but alas I am still here. I finally fell back asleep at 1 AM (after excitement insomnia and a swing of OJ that put me back to sleep).
Then Mazen came in after a bad dream an hour later! He snoozed in my bed for a bit because I was too sleepy to take him back to his room (he was thrilled), and then when we both woke up for a potty break a little later, I walked him back to his room. I slept in his twin bed with him for about an hour before sneaking back up to my bed for the final 4-6 AM stretch. It was quite the night!!
Rather than getting discouraged about “false labor” I am assuming something was happening last night that pushed me closer to birth day. Maybe today is the day : )
Yesterday I started with almond butter toast and went for a 2 mile walk. I had the above lunch, which looks more like something Mazen would request than me! My appetite is a bit off these days, and salads have lost their appeal. Those celery sticks sure were good though! And that grilled cheese – made with the Applegate Naturals Pepperjack – was epic.
I spent the early afternoon like this, which ended up with my horizontal on the couch:
Mazen had a friend over for a playdate and then we went to his soccer practice at 5:00. It went well, and it was a gorgeous day to be outside!
For dinner we had leftovers from Sunday – bacon chicken, mac and cheese, salad. We have no meal plan this week, so we are winging it!
I’m off to go make some oatmeal, take a shower and get ready fo the day, just in case.
from Kath Eats Real Food https://ift.tt/2R658Sf
This clean eating salsa rice makes a great side dish for many main courses!
Truth be told, I haven’t eaten rice in a really long time. Part of it is because I got so used to cauliflower rice that… Read more →
from The Gracious Pantry https://ift.tt/2Cz3Db4