Mango Chicken Sheet Pan

I got the idea for this recipe from this website. Thanks Athletic Avocado! I was trying not to eat dairy and sugar this week, while still making food my family would eat. Mango has a naturally high sugar content so you won’t need added sugars. My kids enjoyed this one and hubby said, “Please make this one again!”. Since it’s on a sheet pan, it makes for a super easy clean up which I always love on work nights.

If you don’t have a Vitamix, you should totally get one! I use it for everything and can’t really figure out how I lived without one when I was newer to cooking. The other thing I can no longer live without is my ThermaPen. It’s an expensive thermometer that works great. I was always seeing them on cooking shows, and chefs use them. No one is paying me for endorsements yet, so you can trust both things are great. 🙂

When I cooked this, I added the veggies at the same time as the chicken. Our veggies were a little too soft, so next time I will add them a ways in, to keep them a bit more crisp tender. Feel free to add more veggies if you have any. Athletic Avocado added Red Pepper and extra Mango chunks which looked delicious. I might also try with Snow Peas, Bok Choy, Brussels Sprouts or Cabbage if I had some.

Serve with rice if desired.

Ingredients:

  • 4 Small Chicken Breast Pieces
  • 1 Head Broccoli, Chopped
  • 1/2 Small Bag of Baby Carrots, Halved
  • 2 Large Ripe Mangoes, Chopped
  • 1 T. Garlic
  • 1 t. Fresh Ginger or more to taste
  • ⅓ C. Soy Sauce
  • ¼ C. Rice Vinegar
  • 2 T. Avocado Oil
  • Sesame Seeds

Steps:

Preheat oven to 400 and line a sheet pan with foil for easy clean up. Spray with non-stick spray.

Place chicken breasts in one bowl and chopped veggies in another.

Blend remaining ingredients except for sesame seeds in a blender until smooth.

Pour half the sauce into the chicken bowl and half into the veggie bowl. Allow to marinate for a few minutes or a few hours depending on how much time you have. (I wouldn’t go over two hours since fruit can make chicken mushy after too long)

Place chicken on one end of sheet pan and sprinkle with sesame seeds. Bake for 10 minutes. Remove tray from oven and add veggies to other side of tray. Bake for 15 minutes or until thermometer in fattest piece of chicken is at least 165.

Fresh ginger on the cutting board, yummm
Trusty Vitamix
Bath of deliciousness

Nutrition Facts: (for chicken and veggies, not including rice)

  • Calories: 291
  • Protein: 19
  • Fat: 15
  • Carbs: 19

Foil Pack Turkey Burgers

My daughter gave me the idea to try to make burgers in a foil pack in the oven. I’m always looking for easier ways to make burgers when it’s too cold to grill outside. Something without making a giant mess or making the smoke detector go off. Broiling in the oven has that tendency and cleaning the grill rack afterward takes too much elbow grease to qualify as a weeknight chore. The grill pan on the stove top makes a mess in it’s own way with grease splatters everywhere no matter how you try to catch them. It’s no wonder people just eat fast food when it’s so much easier.

This recipe turned out much better than I thought it would. I was skeptical that it would actually work. I made it with ground turkey to keep the calories lower, but I think it would work with a high quality lean ground beef just the same.

After cooking, toss the foil, clean up done. Such a win.

I was kind of winging it with the ingredients after having read a few other online blogs about how to make a juicy turkey burger. Some of the comments were helpful and some crazy! One person suggested stuffing with a pat of butter. That ought to work, but sort of defeats the purpose of eating turkey in the first place, so might as well go all in if you’re going that way.

I used Bob’s Red Mill Quick Cooking Oats, blended in my vitamix until flour consistency for a binder. A grain supposedly helps retain moisture during cooking and then release it back while resting.

Our burgers actually turned out a little on the soft side, so I don’t recommend putting too many liquid ingredients in the mix. The foil keeps all the juiciness in, so you don’t need as much as you would for a grill.

Ingredients:

  • 1 Lb. Ground Turkey
  • 1 T. Minced Onion
  • 1 T. Steak Seasoning (or your other fav burger spices)
  • 1 T. Worcestershire Sauce
  • 1 Egg
  • ¼ C. Oat flour (or substitute any grain/flour of your choice)
  • Avocado or other non-stick cooking spray
  • 4 Slices Cheddar Cheese

Optional for Serving: Buns, lettuce, tomato, onions, pickles, ketchup, mustard, mayo

Steps:

Preheat oven to 375.

Prepare 4 rectangles of foil that will easily fold around a burger patty and spray with non-stick spray. It’s important to do this first, since your hands will be messy after shaping the burger patties.

Mix together all of the ingredients up through flour until well combined, but try not to overmix. If the mix is too wet, add another tablespoon or two of flour, if too dry, add a splash of non-dairy or regular milk.

Divide the mix into 4 equal parts. Shape each into a patty shape of the same thickness. Place on the prepared foil and wash hands.

Fold up the foil from the sides to the middle and keep the edges high enough so juices will not leak out during cooking.

Bake for 15 minutes. Check for internal temperature of 165 degrees. If patties are cooked completely, open the foil and add a slice of cheese. Return to oven until cheese melts.

Serve with burger fixins or a salad.

Nutrition Facts: (not including bun and other optional toppings)

  • Calories: 315
  • Protein: 30
  • Fat: 20
  • Carbs: 3.2