Healthy Sheet Pan Dinners

Sheet pan dinners are one of the easiest ways to get a balanced, flavorful meal on the table with minimal cleanup – and they work just as well for weekend meal prep as they do for busy weeknights. In this free live cooking demonstration, Anca Soloschi, MS, RDN, a registered dietitian with Sound Dietitians, LLC, walks through three complete sheet pan dinners and two accompanying sauces from start to finish. Hosted by Kristina Wigren of Stilly Valley Health Connections, this class is part of the free cooking and nutrition programming offered through SVHC – explore more in our free class recordings library.

What’s covered in this class:

• Smoky sweet potato and chickpea sheet pan dinner – sweet potatoes, cauliflower, red onion, and low-sodium canned chickpeas tossed in a one-teaspoon-each spice blend of smoked paprika, fennel seeds, dried basil, thyme, cumin, and garlic powder, then roasted 30 to 35 minutes and finished with fresh parsley and cilantro; paired with a lemony tahini dressing made from tahini, lemon juice, garlic, olive oil, maple syrup, and sesame oil
• Lemon garlic shrimp sheet pan dinner – baby potatoes and zucchini coated in a Dijon-emulsified marinade of olive oil, lemon zest and juice, garlic, salt, and pepper, with shrimp (or tofu or chicken) added in the final 7 minutes so nothing overcooks; the remaining marinade is drizzled over the vegetables before serving; paired with a blended Greek goddess dip made from plain Greek yogurt, dill, parsley, garlic, and lemon
• Asian-inspired cashew tofu sheet pan dinner – high-protein tofu broken into chunks by hand for naturally crispy edges, baked with broccoli, bell peppers, and red onion, then tossed in a sauce of tamari, vegan oyster sauce, rice vinegar, maple syrup, sesame oil, ginger, garlic, and cornstarch that is simmered separately to thicken; finished with fresh basil, cilantro, and cashews for crunch and healthy fat
• Gut health, fiber diversity, and the case for colorful meals – Anca explains the emerging research around eating 30 to 40 different plant foods per week for gut microbiome health, counts 26 distinct plant foods across the three recipes and two sauces, and shares practical tips like using parchment paper to cut cleanup to nearly nothing and staggering ingredient additions to keep delicate proteins from overcooking while denser vegetables finish roasting