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

Sheet Pan Pork Chops, Apples and Veggies

I haven’t posted anything lately because the hubby and I were in Belize! It’s an amazing place, if you haven’t tried it, you totally should. The people are friendly, the prices are cheap and the ocean. What more could you ask for?

This recipe is an easy weeknight dinner that only uses one bowl and one sheet pan for dishes which makes for easy clean up. I ended up using frozen Brussels Sprouts because I was out of fresh greens toward the end of the week. They were not quite as delicious as fresh ones would have been, but WAY better than steamed per the package directions.

This recipe could work with pretty much any vegetables or apples you have around. Frozen obviously need longer to roast and depending on how big or small you chop the pieces and the thickness of the pork chops, you may need less time or longer in the oven.

Ingredients:

  • 1 Package Frozen Brussels Sprouts
  • 1 Small Red Onion
  • 3 Small Gala Apples
  • 4 Boneless Pork Chops
  • 2 T. Olive Oil
  • Spice Rub
  • Salt and Pepper
  • Cinnamon

Steps:

Preheat oven to 400 degrees.

Spray the Brussels Sprouts with Avocado Oil (or any other high heat oil). Sprinkle with salt. Roast on a sheet pan covered with foil for 10-15 minutes until warm enough in the center to slice.

In the meantime, chop apples and onions or other veggies into bite size pieces. You can either peel the apples or leave the skin on.

Remove pork chops from package into a shallow bowl or plate. Add olive oil and rub and then rub with your favorite spice rub. I used an Omaha Steaks rub for this recipe and it turned out delicious. If you don’t have a rub pre-mixed you can make one with some paprika, onion powder or flakes and garlic powder, chili powder or other flavors you like.

Remove sprouts from oven, slice each one in half and return to sheet pan. Move them to one side of the pan and spray the cut side with oil and sprinkle with a bit more salt and some pepper.

Add the pork chops down the center of the sheet pan. Place the apples and any other quick cooking veggies on the empty side. Sprinkle the apples with cinnamon.

Bake until pork chops are at least 145 degrees in the thickest chop center and veggies are done.

You can broil at the end for 2 minutes if you want some extra crispiness on the sprouts.

Before I sprinkled cinnamon on the apples. It’s not required, but really makes a delicious contrast with the other flavors.

Nutrition Facts: (1 Chop and ¼ of veggies/apples)

  • Calories: 300
  • Protein: 30
  • Fat: 11
  • Carbs: 23