:max_bytes(150000):strip_icc()/Prep-square-022225-a742e0a286a448f18043711c2fe96aa1.gif "Sheet-Pan Dinners That Fight Inflammation (& Shopping List)")
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I happen to love cooking, but I don’t love cleaning up afterward. Luckily, my husband always pitches in to do the dishes. But that doesn’t mean I want to make his job harder. That’s when recipes like these sheet-pan dinners shine. While it’s easy enough to load dishes and utensils in the dishwasher, scrubbing lots of pots and pans isn’t fun. In addition to being easy to clean up after, this week’s meals are packed with anti-inflammatory ingredients, like leafy greens, beans and dark vegetables. Chronic inflammation can contribute to a number of health conditions, so including anti-inflammatory foods in your eating pattern is a great way to try to reduce it and improve your health. Let’s dig in!
Your Weekly Plan
Sunday: Sheet-Pan Chicken Fajita Bowls
Monday: Sheet-Pan Honey Mustard Salmon & Vegetables
Tuesday: Paprika Baked Pork Tenderloin with Potatoes & Broccoli
Wednesday: Sheet-Pan Carrots & Chickpeas with Tahini
Thursday: Sheet-Pan Shrimp & BeetsÂ
Friday: Salt & Vinegar Sheet-Pan Chicken & Brussels Sprouts
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: Chicken Fajita Bowls
These fajita bowls skip the tortillas in favor of lots of leafy green kale and black beans in addition to the usual chicken, bell peppers and onion. Kale and black beans have anti-inflammatory properties, and eating them regularly may help reduce your risk of certain kinds of cancers. A spice mixture that includes chili powder and cumin ensures that the chicken and vegetables are well seasoned.
Monday: Honey-Mustard Salmon & Vegetables
Photographer: Hannah Hufham, Food Stylist: Giovanna Vazquez
This recipe has a trick to ensure that the Brussels sprouts and onions roast rather than steam: preheat the baking sheet before adding them. Once the vegetables are almost tender, add the salmon and finish cooking everything together. A honey-mustard sauce brushed on the salmon before roasting gives it lots of flavor. Salmon is packed with omega-3 fatty acids, which help reduce inflammation.
Tuesday: Paprika Baked Pork Tenderloin with Potatoes & Broccoli
Pork tenderloin is one of the easiest, most versatile proteins to cook. Here it gets a coating of smoked paprika and roasts alongside broccoli and potatoes for a simple dinner. Broccoli has anti-inflammatory compounds that can help lower blood pressure. I’ll serve it with some baby spinach (drizzled with whatever salad dressing I have in the fridge) to boost this meal to meet our anti-inflammatory nutrition parameters.
Wednesday: Carrots & Chickpeas with Tahini
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
This is the simplest dinner you’ll make all week. It’s just carrots and chickpeas roasted together on a sheet pan. But that doesn’t mean it’s boring. Sesame oil and cider vinegar added to the pan punch up the flavor. And there’s a quick maple-tahini sauce to drizzle on top. In addition to supporting eye health, carrots help support immune health and fight inflammation thanks to beta carotene and vitamin A. Complete the dish with some whole-wheat pita.
Thursday: Shrimp & Beets
Beets are one of the best foods you can eat to fight inflammation since they contain betalains, which are cancer-fighting antioxidants. Here, the beets are combined with kale, another inflammation-fighting ingredient, and quick-cooking shrimp. Everything roasts on one sheet pan, and then sunflower seeds are sprinkled on top for crunch. Serve it with some whole-wheat baguette.
Friday: Salt & Vinegar Chicken & Brussels Sprouts
Dark-colored vegetables, like the Brussels sprouts and red onions here, help fight inflammation. Brussels sprouts, in particular, contain isothiocyanates, which can help support healthy cholesterol levels and heart health. For additional anti-inflammatory benefits, I’ll rinse a can of white beans and add them to the pan for the last 5 minutes of roasting, then drizzle everything with the vinegar-dill mixture for a flavor-packed, healthy dinner.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
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