The Easy High-Protein Dinner I Make for My Family Every Week

A sheet pan makes it simple to create this high-protein dinner that everyone loves.

Reviewed by Dietitian Annie Nguyen, M.A., RDReviewed by Dietitian Annie Nguyen, M.A., RD

My family isn’t just busy; we’re active. My daughter plays school sports and swims, my husband is an avid runner and bike commuter and I teach fitness classes at my local gym. To meet the energy demands of those activities, we have to be smart about how we fuel ourselves. A granola bar and a handful of pretzels isn’t going to cut it. We need more—a well-rounded, protein-packed meal. Luckily, creating that meal is easy, thanks to my recipe for Sheet-Pan Chicken Fajita Bowls.

When I was in my 20’s and cooking for myself and my husband, I could leisurely prepare meals, because who cared if we ate at 6pm or 8pm? We didn’t. Twenty years later the thought of leisurely cooking on a weekday seems like an impossible feat. That’s okay though, because with time, I’ve adapted. I’ve learned ways to save time and work smarter in the kitchen, without sacrificing nutrition or flavor. One of my necessary tools for success for preparing a high-protein meal is a simple rimmed baking sheet. Yes, it’s great for baking cookies, but it really shines when it comes to making a complete meal, fast.

Related: Our 30 Best Sheet-Pan Dinners

Protein is an essential nutrient that can be found in the body. It’s important for skin, bone, muscle and body tissues and plays an important role in metabolism, digestion and transporting oxygen. Consuming dietary sources of protein helps replenish what’s lost from natural wear and tear caused by exercise and daily living. That’s why I try to find delicious ways to enjoy it! My family enjoys fish, poultry and occasionally beef, but we also love plant-based proteins such as nuts, seeds, tofu and beans. Eating both plant- and animal-based proteins ensures that we’re getting a variety of nutrients that support healthy and strong bodies.

The benefit of using a baking sheet for cooking lean proteins like chicken breast is that you let the oven do all the work for you. Since chicken tenders are thin and roughly all the same size, they need only a short time to fully cook. There’s almost no “hands-on” time like with other cooking methods, which means the food can cook while you do something else.

Related: The 8 Best High-Protein Foods, According to a Dietitian

Another benefit to the sheet pan is the ability to cook other foods right along with your protein. These Sheet-Pan Chicken Fajita Bowls, which pack a whopping 43 grams of protein per serving, include sliced bell peppers, onions and kale, for example. I love adding plant-based proteins to meals too, so there’s also a full can of black beans in the recipe. With the variety of foods, everyone feels satisfied.

It’s also possible to prep components ahead of time, thanks to a few simple strategies. First, mix the spices. Combine them in a jar, then cover with a lid and store until ready to use. Consider slicing the bell peppers and the onions at least 2 or 3 days before cooking. I try to do this on weekends or when there’s a 5-minute break in my schedule. It doesn’t take long but will save time when it’s time to cook.

Related: A Beginner's Guide to Meal Prep

We love the recipe as written, but there are plenty of ways to modify and reinvent the dish. For example, instead of leaning into southwest flavors, try simple swaps for a more Italian version. Omit the spices, but add oregano and garlic; keep the chicken, peppers, onion and kale, but swap in white beans for the black beans. It could even be a regional swap. For example, use a salt-free cajun spice blend and try green beans, okra and onion. Instead of black beans, go for kidney beans or black-eyed peas.

I’ve been making sheet-pan meals for a long time, and this high-protein Sheet-Pan Chicken Fajita Bowls recipe has become a family favorite. It’s a meal that’s always delicious and satisfying, thanks to both plant- and animal-based proteins. Plus, I love the possibility of customization, which makes it easy to switch things up based on preferences and ingredient availability. I appreciate the simplicity too, especially when it comes to prepping the ingredients, cooking the meal and cleaning up afterward. It’s the perfect protein-packed meal that’s fantastic for feeding your active and busy family.

Related: 33 Pasta Dinners That the Whole Family Will Love

Read the original article on Eating Well.