Katie Lee Biegel is a tv meals character, cookbook writer and mother to 2-year-old Iris. She not too long ago tailored her novel for the Hallmark Channel’s new film, Groundswell, and retains busy creating recipes for WW (previously Weight Watchers) whereas collaborating in this system. Amongst her go-to methods to prepare dinner dinner on the busiest of days? Sheet pan dinners.
Biegel calls sheet pan dinners “cheat sheets” as a result of they’re simple to arrange and may be made so wholesome that it feels such as you’re dishonest the system.
“For the primary time in nearly 20 years, I am within the thick of back-to-school as effectively, since Iris is beginning nursery faculty,” Biegel tells Yahoo Life. “So I am like quite a lot of different mothers who’ve a baby at school and are questioning what to make for dinner.”
The sheet pan dinner is your weeknight savior
Placing all the things on a sheet pan and popping it within the oven appears like a breeze. It’s.
Biegel likes to prep her proteins and greens forward of time so all she has to do is canopy the pan — she likes one with a lip going all the best way round, referred to as a “jelly roll” pan — with parchment paper for straightforward cleanup, toss the greens and protein with olive oil and seasonings and slide it right into a preheated oven.
“That is our go-to for a fridge clean-out dinner, too,” she says. “We take no matter produce is within the drawers, mix it with some tofu and roast it.” Biegel additionally says she loves a pork chop sheet pan meal with carrots and cauliflower. Her Mediterranean Shrimp “Cheat Sheet,” developed for WW, can also be a favourite.
The great thing about the sheet pan meal is how little gear you really want. Biegel strains her pans with parchment paper, however aluminum foil works simply as effectively. Selecting a pan with a lip all the best way round it helps catch any juices from the greens or protein which may end result from the cooking course of, stopping it from pooling on the backside of your oven.
Somewhat science, a little bit instinct
You do have to make use of a little bit data of components on your sheet pan dinner to end up as scrumptious as attainable. Particularly, have an thought of how rapidly every ingredient will prepare dinner so all of them come out at their peak on the identical time.
“For those who’re doing pork chops and asparagus, the pork chop goes to take 20 to 25 minutes within the oven, whereas the asparagus goes to take solely 10 minutes,” Biegel explains. She says should you begin each within the oven on the identical time, by the point the pork chop is cooked, the asparagus might be overdone.
“Make certain your components are ones that prepare dinner in an analogous timeframe, or plan so as to add the quicker-cooking gadgets later,” she says. For instance, Biegel cooks rooster legs with a heartier vegetable, like Brussels sprouts, as a result of they take the identical period of time to prepare dinner within the oven.
“I wish to … be a powerful mother for my daughter”
Biegel’s love of sheet pan meals gave solution to a partnership with WW after she began this system three months after giving delivery to Iris.
“I felt like I simply could not reconnect to my physique,” she says. “I used to be all the time a wholesome eater and all the time labored out, however after having a child it was like I simply could not determine it out by myself and I wanted some steering and accountability.” Biegel downloaded the WW app, educated herself about conscious consuming and labored by means of the plan’s program for nursing moms.
Biegel’s expertise with self-care as a brand new mother is relatable. “It is type of non-existent,” she says. “Typically I felt like brushing my tooth was self care.” Now, she says taking good care of her physique with recent wholesome meals helps her regain steadiness.
“After I was pregnant, all I did was join with meals,” she tells Yahoo Life. “I simply needed Velveeta-and-mayonnaise grilled cheese sandwiches on a regular basis.”
“I am nonetheless determining my physique and know it is by no means going to be the identical because it was pre-pregnancy, however I care a lot extra about being wholesome as a result of I wish to stay without end to be with my daughter and luxuriate in my time together with her,” she provides.
Biegel says she believes taking good care of your physique, irrespective of the way you do it, is likely one of the finest methods you’ll be able to care on your youngsters. “As a mother, you are simply so drained and run down,” she says. “Simply to have the ability to give your self the power that comes with good meals and a few train makes such a distinction in your days.”
Prepared to offer “cheat sheets” a spin? Biegel shares the shrimp sheet pan dinner she created in partnership with WW.
Mediterranean Shrimp “Cheat Sheet”
Courtesy of WW and Katie Lee Biegel
Components:
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White wine, 3 tablespoons, dry selection
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Further virgin olive oil, 3 tablespoons, divided
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Garlic clove, 4 clove(s), minced, divided
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Canned artichoke hearts with out oil, 12 ounces, drained
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Raw haricot vert, 8 ounces, trimmed and minimize in half
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Grape tomatoes, 2 cups
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Raw crimson onion, 1 medium, minimize into chunks
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Pitted Kalamata olives 10 olives, coarsely chopped
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Capers, 2 tablespoons, drained and coarsely chopped
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Kosher salt, ¾ teaspoon, divided
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Black pepper, ⅜ teaspoon, freshly floor, divided
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Dried oregano, ½ teaspoon
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Crushed crimson pepper flakes, ¼ teaspoon
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Lemon, 1 medium, zested and juiced
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Raw shrimp, 1 pound, giant, peeled, deveined
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Crumbled feta cheese, 4 ounces
Directions:
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Preheat oven to 450 F.
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To organize greens, in a big bowl, whisk wine, 2 tbsp oil and three minced garlic cloves. Add artichokes, haricot vert, tomatoes, onion, olives and capers, and toss to coat. Season vegetable combination with ½ tsp salt and ¼ tsp pepper. Switch to a big baking sheet and unfold greens into a good layer. Roast till tomatoes start to launch their juices, 10 to 12 minutes.
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Whereas greens roast, in the identical bowl, mix remaining 1 tbsp oil, remaining minced garlic clove, oregano, crushed crimson pepper and lemon zest and juice. Add shrimp and toss to coat. Season with remaining ¼ tsp salt and a pinch pepper.
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Take away baking sheet from oven and add shrimp. Stir and unfold shrimp and greens into a good layer. Roast till shrimp are pink and opaque, 8 to 10 minutes. Switch to a serving bowl and sprinkle with cheese.
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Serving measurement: about 1 ½ cups greens, ¼ pound shrimp, and 1 ounce cheese
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