Ifomula yakho yeSidlo sangokuhlwa seSifo seswekile esiPheleleyo

Le fomula iya kukunceda wenze isidlo se-sheet-pan esikhonza ezine. (Ungawaguqula amaxabiso enani elahlukileyo lokutya, kodwa qiniseka ukuba ungagcweli epanini.) Xuba kwaye utshatise iindidi ukuze ube neprotheyini ebhityileyo, imifuno engenasitatshi, imifuno enesitatshi okanye imidumba kunye nenxalenye enencasa. Gweba imifuno ibe ngamaqhekeza afanayo, uze udibanise zonke izithako kwiphepha elikhulu lokubhaka elifakwe kwi-spray yokupheka. I-Roast kwi-425 ° F de iprotheni iphekwe kwaye imifuno ithambile, i-15 ukuya kwi-35 imizuzu. Izinto ezahlukeneyo zinokufuna amaxesha ahlukeneyo okupheka, ke qalisa ukujonga ukuba uzinikele na emva kwemizuzu eli-15. Ukuba kuyimfuneko, unokususa i-pan kwi-oven, udlulisele izinto eziphekiweyo kwi-plate, kwaye ubuyisele i-pan kwi-oven ukuze uqhubeke upheka.

Esona Sicwangciso sokuTyelwa seSifo seswekile seNtsuku ezingama-30

Isidlo sangokuhlwa sinokuba lula njengokulahla yonke into kwi-sheetpan kwaye uyiphose ehovini ngale fomyula kunye neengcamango zeresiphi engezantsi kunye nokudibanisa.

Iprotheyini ebhityileyo

16-20 ii-ounces

Inyama yenkomo
Inkukhu
Ihalibut
Ipisi senyaman yehagu okanye ithenda
Islamoni
I-shrimp
Tempeh
I-Tilapia
Tofu
Iicutlets zaseTurkey

Imifuno engenastatshi

4-8 iikomityi

I-asparagus
Iipepile zeBell
Ibrokholi
ibrussels sprouts
Iminqathe
Icauliflower
Iimbotyi eziluhlaza
Okunye
Amakhowa
I-Okra
Itswele
Iitumato
Uzucchini

Imifuno enesitatshi okanye imifuno ephekiweyo

Iikomityi ezi-2

Iacorn okanye ithanga leskwashi
Iimbotyi ( black, pinto, kidney )
Umbona
Edamame
Ii-ertyisi eziluhlaza
Iilentile
IiParsnips
Iitapile
Ithanga

Incasa

1-2 Tbsp. iziqholo kunye/okanye 1/4-1/2 indebe sauce

Ijusi yesitrasi
iyogathi yamaGrike
Imostade
I-oyile ye-olivu
Dip
Tahini
Imixube yeziqholo ( Imifuno yaseTaliyane, iCajun, iCreole )
Iziqholo zokuthambisa ( fajita, ikheri, izoso )

inkukhu ye-creole kunye ne-shrimp ene-corn kunye ne-pepper kunye ne-anyanisi kwi-plate emhlophe kwimvelaphi eluhlaza okwesibhakabhaka

Sheet-Pan Creole Chicken & Shrimp

CAL 368, CARB 31g

I-Shrimp, i-sausage yenkukhu, amathanga enkukhu, i-bell pepper ebomvu, i-bell pepper eluhlaza, itswele, iitumato zecherry, umbona, i-Creole spice blend.

I-Sheet-Pan Ginger-Tahini Glazed Salmon (kumfanekiso ongentla)

CAL 555, CARB 37G

I-salmon, iimbotyi eziluhlaza, amakhowa, iitapile, i-souce yesodium encitshisiweyo, i-tahini, ubusi, ijinja, iviniga yerayisi.

chicken fajita sheet pan dinner kunye neembotyi ezimnyama kunye nohlaza kwisitya esimhlophe kwimvelaphi eluhlaza okwesibhakabhaka

Sheet-Pan Chicken Fajita izitya

CAL 343, CARB 24g

Iithenda zenkukhu, i-kale, itswele, i-pepper ebomvu, i-bell pepper eluhlaza, iimbotyi ezimnyama, i-yogurt ye-Greek enamafutha aphantsi, ijusi ye-lime, i-fajita seasoning.