Reviewed by Dietitian Jessica Ball, M.S., RD
Your gut will thank you when you’re done with these microbiome-friendly dinner recipes. After you roast prebiotic-rich foods like asparagus, chickpeas and mushrooms on a baking sheet and pair them with probiotic-packed ingredients like miso and yogurt, you end up with flavorful, feel-good dinners for any night of the week. Plus, they can all be cooked with the ease of a baking sheet to help save you time on cooking and cleanup, too. Recipes like our Sheet-Pan Roasted Salmon & Vegetables and Sheet-Pan Spiced Chickpeas & Sweet Potatoes with Herby Yogurt are simple, nutritious and delicious meals that can help support your digestive system.
Sheet-Pan Roasted Salmon & Vegetables
This dish is packed with flavor and fits perfectly into the Mediterranean diet.
Sheet-Pan Garlic-Soy Chicken & Vegetables
This easy dish comes together quickly and is cooked all on one baking sheet. Putting the pan in the oven while it preheats makes it hot enough to lightly sear the chicken and vegetables, adding texture and flavor and also reducing the cook time. Chicken thighs emerge from the oven succulent and coated in the savory sauce (with less salt because of the low-sodium soy sauce) and fragrant from the garlic, ginger and scallions. We recommend serving this with brown rice or whole-wheat noodles.
Sheet-Pan Portobello Fajitas
These veggie-packed sheet-pan portobello fajitas are well-seasoned with a smoky spice blend and served with a zesty avocado-yogurt crema. Top them with your favorite garnishes for an easy vegetarian dinner.
5-Ingredient Miso-Glazed Salmon
This miso-glazed salmon is quick but jam-packed with flavor thanks to red miso, which has a stronger, more distinct flavor than sweet miso. You can easily double the recipe when serving guests without tacking on additional time. Serve with steamed broccolini and a side of brown rice.
Ratatouille is a type of veggie-forward, Provençal-style stew. Our sheet-pan ratatouille features tangy goat cheese and sweet balsamic glaze that complement the tender charred vegetables. Bake the tomatoes on a separate pan so that the steam from the tomatoes won't steam the other vegetables.
Sheet-Pan Spiced Chickpeas & Sweet Potatoes with Herby Yogurt
These sheet-pan spiced chickpeas and sweet potatoes make a perfect vegetarian dinner. The crisp chickpeas, coated in warm spices, pair well with sweet potatoes and roasted shallots. The yogurt is tangy and bright, with a hint of sesame from the tahini. A drizzle of pomegranate molasses ties it all together.
Sheet-Pan Baked Parmesan Chicken with Asparagus & Potatoes
This one-pan dinner combines savory Parmesan cheese and panko-coated chicken breast with asparagus and potatoes tossed with spices to create an easy meal the whole family will love.
Sheet-Pan Harissa Chicken & Vegetables
This one-pan dinner gets a hit of flavorful heat from harissa, the popular North African chile-and-garlic paste. We use harissa paste from a tube for this recipe. It's got a concentrated chile flavor that makes an excellent spice rub for chicken and adds a subtle punch of heat to a refreshing herbed yogurt sauce.
Salt & Vinegar Sheet-Pan Chicken & Brussels Sprouts
A strong vinegar, like malt or sherry, gives this baked chicken recipe a pucker factor reminiscent of salt-and-vinegar chips. Everything cooks on one pan, making this chicken sheet-pan dinner perfect for weeknights when you want big results for little effort (so, pretty much every weeknight!).
Sheet-Pan Shrimp & Asparagus
This sheet-pan shrimp and asparagus is a complete meal all on one pan! The shrimp and asparagus cook perfectly together. Crushed red pepper adds a dash of heat while lime juice brightens the dish.
Sheet-Pan Loaded Cauliflower Gnocchi
Inspired by the flavors of a loaded baked potato, this easy sheet-pan meal features roasted cauliflower florets and cauliflower gnocchi topped with crispy bacon, shredded Cheddar, sour cream and chives. Serve with a simple side salad.
Sheet-Pan Sweet Potato Fajitas
These vegetarian sheet-pan sweet potato fajitas are mild and tender with a little bit of char from the broiler. The colorful toppings add freshness and texture.
Sheet-Pan Chicken & Vegetables with Romesco Sauce
Romesco sauce, a classic Mediterranean sauce made with roasted peppers, nuts, garlic and olive oil, is a delicious accompaniment to fish, grilled vegetables, omelets and this one-pan meal of roasted chicken and vegetables. Potatoes, broccoli and chicken thighs all roast together while you make the quick and easy sauce for a fast one-dish meal that's mouthwateringly delicious.
Sheet-Pan Maple-Mustard Pork Chops & Carrots
You need just one pan for this satisfying weeknight dinner. A sweet and savory maple-mustard glaze livens up baked pork chops, while the carrots are jazzed up with flavor-boosting and anti-inflammatory garlic, ginger and turmeric. Rainbow carrots add colorful pizazz, but regular orange carrots are a just-as-tasty substitute. Pork dries out easily--using an instant-read thermometer ensures meat is cooked safely, but still moist.
Sheet-Pan Lemon-Garlic Salmon with Delicata & Kale
In this easy sheet-pan dinner, salmon is roasted alongside vegetables for a filling, flavorful meal. The sweetness of the squash balances the bitter kale, while a squeeze of lemon juice brightens the dish. Be sure to spread the kale out on the baking sheet to encourage even browning.
Sheet-Pan Sesame Chicken with Carrots & Baby Bok Choy
This sheet-pan dinner features roasted chicken thighs, baby bok choy and roasted carrots dressed with a sweet sesame glaze. Sriracha offers a mild spice, but serve with more if you want to turn up the heat.
Roasted Miso Eggplant with Greek Yogurt
Eggplant gets transformed in the oven with a fragrant miso glaze scented with ginger, miso, garlic and chile paste. For an impressive finishing touch, complement with Greek yogurt and chopped peanuts.
Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing
Roasting lemons mellows their tartness and creates a layer of caramelized flavor that pairs well with the raw broccoli and savory quinoa in this healthy chicken dinner salad. Even better, the chicken and lemons roast on one sheet pan, making cleanup a breeze.
Read the original article on Eating Well.