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Occasionally new recipes develop unplanned. That is the case with this quick sheet pan dinner. 

I originally planned a dinner with a more lengthy preparation including shrimp and asparagus with risotto. We had a schedule change in the week and I no longer had the extra time needed to stand and stir arborio rice into the creamy side dish of risotto. 

I’ve roasted shrimp before and it doesn’t take long to cook. The bunch of asparagus I had were thin and would roast in about the same time as the shrimp. So I decided to roast them together for an easy dinner. 

Here are a couple of other sheet pan dinners I love:

• Turmeric Chicken and Veggie Sheet Pan Meal

• One Pan Balsamic Chicken, Green Beans, and Potatoes

Do you have any sheet pan dinners you enjoy? If so, share with me. 

To your best health and wellness,

Jen

Roasted Garlic Shrimp and Asparagus Sheet Pan

Serves: 3-4

Total Time: 30 minutes

Ingredients

• 1lb uncooked shrimp, tail and shell removed, deveined 
• 1lb asparagus spears, ends trimmed
• 3 tbsps olive oil, divided
• 2 cloves of garlic, minced
• Salt and pepper
• Pinch of crushed red pepper, optional
• 1 lemon wedge

Directions

1. Preheat the oven to 425. Line a large baking sheet with aluminum foil for easy clean-up.
2. Arrange the asparagus along one side of the baking sheet. Drizzle with about a Tbsp of olive oil. Season with salt and pepper to taste and toss to coat. (Note: If you have thicker asparagus spears, you may need to roast them for 5 minutes by themselves, then add the shrimp.)
3. In a medium-size bowl, mix together 2 Tbsps of olive oil, the minced garlic, salt, pepper, and crushed red pepper, if using. Add shrimp and toss to coat. Spread shrimp on the other half of the baking sheet.
4. Bake for 12-15 minutes until the shrimp is cooked through and the asparagus is tender. 
5. Drizzle shrimp with lemon juice before serving.

This post may contain affiliate sales links. Please read my disclosure policy.

I have a thing for chilis. In fact, I’ve already posted four on the 7Core website.

I have been making this particular chili longer than any other chili. Over 20 years!

I adapted the recipe from one I first saw while I flipped through a Redbook magazine in my dentist’s waiting room in 1999. I still have original the photocopy I asked the receptionist to make for me. The paper is now splotched with tears and food stains.

Back then, I was a vegetarian and excited to find an easy, meatless chili recipe. I still enjoy it today.

Chilis are one of those comfort foods I crave when the thermometer struggles to rise above freezing. Add a salad or other green side, and you have a pretty good complete meal. 

Chilis are also great to take to someone you want to bless with a meal. My go-to delivery chili is Easy White Chicken Chili, because it has simple ingredients and cooks in a slow cooker.

Other chilis I make are:

• Jen G’s Go-To Chili - A classic chili with meat, beans, and canned tomatoes.

• Three Bean Meatless Chili - A traditional chili vegan style.

• Slow Cooker Black Bean, Sweet Potato, and Quinoa Chili - A favorite of my daughter

I have another chili idea I want to try. One that doesn’t use beans. But we’ll save that for another day

Homemade chilis are best. You get to control the quality of the ingredients and customize the spice. Premade chilis can contain surprising and unhealthy ingredients. I mention this in my article How To Erase Confusion About Real Food.

If you give this chili a try or have another recipe you love, let me know in the comments. 

All this talk of chili makes me want some. But which one will I choose for next week’s menu plan?

To your best health and wellness,

Jen

Black Bean and Corn Chili

Serves: 6-8

Total Time: 40 minutes

Ingredients

• 1 large red onion, diced
• 1 Tbsp chili powder
• 1 tsp cumin
• ½  tsp salt
• ¼ tsp cayenne pepper (optional)
• 4 15-oz cans black beans, rinsed and drained
• 2 15-oz cans diced tomatoes
• 1 ½ cups frozen corn

Directions

1. In a large stock pot, warm 1 tablespoon of olive oil over medium heat. Add onion and spices. Cook until the onion is translucent, about 5-8 minutes. 
2. Add beans, tomatoes, and corn to the pot. Stir to combine.
3. Increase heat to high and bring to a boil. Reduce heat to medium and simmer for 20-25 minutes, stirring occasionally. 
4. Taste and season with salt and pepper to taste, if needed. 

No doubt, Christmas dinner has to be special. A time to pull out the china and make some fancy dishes.

The menu below is what I made last year for Christmas. I haven’t finalized my menu this year. 

The soup was a request from my husband and well worth the time. The salad was a recommendation from a client and prefect for the season. The fish was something we had done before and just love it. The Brussel sprouts were the first use of my new Instant Pot with a combo air fryer and came out so tasty. Finally, the pie was a first-time make and a decidiant but light way to end the meal. 

All this came together beautifully. Very fresh. Lots of variety in foods, textures, and flavors. 

I’d like to hear what you traditionally make for Christmas dinner. So comment below and let me know.

To a healthy and enjoyable holiday season,

Jen

Jen’s Christmas Dinner Menu

Soup Course:

• Kharcho - Stewed beef and rice in a tomato broth

Salad Course:

• Mixed Green Salad with Pomegranate Seeds, Feta and Pecans

Main Course:

• Whole Roasted Red Snapper with Potatoes and Onions - Half or quarter the potatoes 
• Air-Fryer Brussels Sprouts with Garlic, Balsamic, and Soy

Dessert Course:

• French Silk Pie with a chocolate cookie crust and fresh whipped cream

I LOVE Thanksgiving food. The combo of sweet and savory. It is a meal when I enjoy the canned cranberry sauce, grocery store sweet rolls, and decadent dessert. Because I rarely eat such indulgent food, I am able to enjoy the splurge l for Thanksgiving and other main holidays without guilt. Plus, the years of training my body to really want the healthy, I tend not to overdo it on these occasions. I find I am fully satisfied with my small tastes. 

This menu is what I traditionally make for Thanksgiving. So check out it for any ideas you might want to use for your own feast. I provide you with all the details below. 

Jen’s Thanksgiving Dinner Menu:

• Herb-Roasted Turkey Breast
• Creamy Mashed potatoes
• Easy Stuffing 
• Fresh Green Beans
• Maple Roasted Sweet Potatoes and Brussel Sprouts with Pecans 
• Cranberry Sauce
• Dinner Rolls
• Dessert - S’mores Pumpkin Pie

Let me know if you try any of these dishes. I would also love to hear what you like to make for Thanksgiving dinner. 

To a great Thanksgiving,

Jen

Herb-Roasted Turkey Breast

• A simple recipe from Food Network with fresh herbs and white wine.
• Note: The recipe calls for pouring 1 cup of white wine in the bottom of the pan. 1 cup isn’t enough. For the total baking time needed, I recommended a whole bottle. 

Creamy Mashed Potatoes

• A Thanksgiving requirement
• Ingredient amounts are really based on how many people you need to feed and taste preferences. 
• Key to making creamy mashed potatoes is using an immersion blender.

Ingredients:

• Russet potatoes, cubed, removing skin optional 
• Real butter, amount to preference
• Whole milk or heavy cream, amount to preference
• Salt, amount to preference 
• Pepper, amount to preference

Directions:

• Place cubed potatoes in a large pot. 
• Cover with water about 1 inch over the potatoes. 
• Boil until cooked through. Drain. 
• Return potatoes to the pot or other bowl. 
• Break up cubes with a potato masher. 
• Add butter, milk, salt and pepper to taste. 
• Mash more. Then use a hand mixer or for even more creaminess, an immersion blender to whip potatoes. 
• Taste and add extra butter, milk, salt, and pepper for desired taste. 

Easy Stuffing

• Yep! Stuffing from a bag, made a little fancier with some fresh veggies. 
• If not making your own stuffing from scratch, choose good quality stuffing.

Ingredients:

• Quality stuffing mix, I used Whole Foods brand
• Chicken or veggie broth, package may call for water, I like to use broth for extra flavor
• Onion, chopped, amount to preference
• Celery, thin sliced, amount to preference
• Butter, to sauté the vegetables and extra may be needed for package dressing

Directions:

• In a large pot, sauté onion and celery in butter over medium heat until tender. 
• Add to broth and butter, if noted on stuffing package, and bring to a boil.
• Remove from heat and add stuffing mix, stirring until combined. 
• Let it sit for 5 minutes, then fluff with a fork.

Fresh Green Beans

• Must have greens! 

Ingredients:

• Fresh green beans, ends trimmed
• Butter, amount to preference
• Salt and pepper, amount to preference

Directions:

• Steam green beans in a steamer basket until tender
• In a bowl, toss green beans in butter, salt, and pepper to taste. 

Maple Roasted Sweet Potatoes and Brussels Sprouts with Pecans

• Always more veggies. 2 veggies in one dish.
• A little crunch with the pecans.
• A little sweet with the savory.

Click here for the full recipe with an option to print.

Cranberry Sauce

• Totally from the can. I am not making my own. 
• I am the only one who eats it in my family.
• Get good quality.

Dinner Rolls

• From the store. Easy peasy 
• Again, get good quality. 
• Enjoy butter with it if you want.
• Wrap in foil and warm in the turned-off oven after everything is baked and you are setting the table.

Dessert - S’mores Pumpkin Pie

I have such a sweet tooth. So, in some ways, I eat dinner so I can have dessert. Last year I discovered a recipe I had not heard of before - S’mores Pumpkin Pie. A-M-A-Z-I-N-G! 

For the pie base: 

• I used the pumpkin pie and chocolate base from Love and Olive Oil’s S’more Pumpkin Pie recipe. 
• Their topping requires making your own marshmallow topping and that fits in the category of “more complicated than I wanted,” since I was already making the main part of the pie from scratch. 

For the marshmallow topping:

• After the pie had cooled, I topped the pie with a generous layer of mini marshmallows and then placed dark chocolate chips randomly on top of the marshmallows. 
• Broiled the pie on high until the marshmallows were a nice toasted color. 
• Allow the pie to cool some before cutting. 

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My family and I attended a fall picnic gathering recently and I took chili to share. The get-together started at noon so I needed a chili recipe that was easy to prepare and quick to cook on a Saturday morning. Meatless chilis tend to be the best for this since they don’t require handling and cooking meat and therefore cook in a shorter amount of time.

For this quick, easy chili, I decided to take my go to chili recipe, which is like a classic chili. and make it meatless by picking out a variety of beans--kidney, black, and pinto. 

This recipe makes a lot. Leftovers can easily be frozen and stored for a couple of months in an airtight container. Or simply make half the recipe if it is just for yourself or for you and another person. Also, you can easily change out the beans to whatever combo you like. 

For other chili recipes check out:

• Jen’s Go To Chili Recipe 

• Easy White Chicken Chili

• Slow Cooker Black Bean, Sweet Potato, and Quinoa Chili

Share in the comments below, your favorite type of chili.

Cheers!

Jen

Three Bean Meatless Chili

Makes: 8 servings
Total time: 3 ½ to 6 ½ hours for slow cooker or 60 minutes for stove top

Ingredients

• 1 large onion, chopped
• 2 garlic cloves, minced
• 2 cans (14.5 oz) diced tomatoes
• 1 can (6 oz) tomato paste
• 3 Tbsps of chili powder
• 2 tsps of cumin
• 2 tsps of course sea salt
• 1 tsp of black pepper
• 2 cans (15 oz) of kidney beans
• 2 cans (15 oz) of black beans
• 2 cans (15 oz) of pinto beans

Directions

For Slow Cooker:

1. In the slow cooker, add all the ingredients except the beans. Stir to combine.
2. For the beans, drain off the top liquid of each can. Then, add the beans and remaining liquid to the slow cooker. Stir to combine well.
3. Cook on HIGH for 3 hours or LOW 6 hours.

For Stove Top:

1. In a large dutch oven or pot, warm a drizzle of olive oil over medium heat. Saute onion until soft and translucent, about 7 minutes. Add the garlic and cook 1 minute longer.
2. Add diced tomatoes, tomato paste, chili powder, cumin, salt and pepper. Stir to combine.
3. For the beans, drain off the top liquid of each can. Then, add the beans and remaining liquid to the pot. Stir to combine well.
4. Increase the heat to high and bring the chili to a boil. Lower the heat to medium or medium low and simmer for 30 minutes. 

Sheet pan meals are a favorite. No extra pots and pans. No keeping up with separate cooking times for different parts of the meal. Just one large baking sheet filled with all the ingredients for a complete meal. And clean up can be super easy if you first line the baking sheet with foil. 

For an extra large baking sheet, check out this one and for foil to fit it, try this one. (Affiliate links.)

Turmeric and paprika are the main spices for this dish and make a great combo together. They have similar benefits such as anti-inflammatory, improve blood health, and anti-cancer properties. (Just an FYI--If you aren’t familiar with using turmeric, be aware that it can easily stain cloth. So you may want to avoid using your good kitchen towels when cleaning up any messes.) 

When preparing the broccoli and cauliflower, cut the florets from each about the same size so they finish cooking at the same time. Of course, if you have other favorite vegetables you would rather use, go for it! Just consider that not all veggies cook at the same time and you may need to cut some in larger chunks (like zucchini) or smaller chunks (like regular potatoes).

For more all-in-one complete meals, check out:

• One Pan Balsamic Chicken, Green Beans & Potatoes

• 30 Minute Chicken and Roasted Broccoli Pesto

• Vegetable Ground Beef Soup

If you make this dish, share it with me by tagging @7corewellness.

Enjoy!

Jen

Turmeric Chicken and Veggie Sheet Pan Meal

Serves: 4

Total time: 60 minutes

Ingredients

• 1 medium yellow onion, cut into thick slices
• 1 large crown broccoli, cut into florets
• ½  cauliflower head, cut into florets
• 4 large carrots, peeled and cut into ½-1 inch slices
• 1 1/2 pounds boneless, skinless chicken thighs (about 8 thighs)
• 1/2 tsp ground turmeric
• 1/2 tsp ground paprika
• Olive or avocado oil
• Salt and pepper

Directions

1. Preheat the oven to 425 degrees F.  

2. Spread the chopped vegetables on a sheet pan lined with foil. Drizzle with 2 to 3 tablespoons of oil. Season vegetables with salt and pepper to taste. Use your hands to toss until all vegetables are coated with oil. Leave open areas for the chicken to rest. 

3. Place chicken thighs in a bowl. Drizzle with oil, then sprinkle with turmeric, paprika, salt, and pepper. Using a fork, gently stir the chicken around to coat the thighs with oil and seasoning. Place chicken thighs on the baking sheet. 

4. Bake 30 to 40 minutes, until chicken is cooked through and veggies are roasted. You may want to stir the vegetables once halfway through.

I am not even sure how I should start this post other than… 

You have to try this recipe!

Meat eater, vegetarian, or vegan...I have you covered in this so yummy Mexican dish. 

I don’t think I have ever met a person who didn’t like Mexican food. Unfortunately, Mexican food can be rather unhealthy. But this dish is packed with whole, real foods--veggies and protein with a taste of cheese, if you want it.

There are 3 reasons this dish gets 5 stars:

1. The tasty homemade enchilada sauce. You can’t buy anything in the supermarket that will be as good as this sauce, either in taste or quality of ingredients. It is really what makes this dish.

2. It is simple to put together. Mexican entrees tend to dirty so many dishes and have so many parts. This is sorta the same, BUT… it is so much easier to put together than traditional enchiladas for example. And it is an all-in-one dish.

3. You can customize it to your tastes and dietary preferences. Vegan? No problem. Omit the chicken and cheese. Vegetarian? No problem. Omit just the chicken. Don’t like it spicy? No problem. Omit the jalapeno and reduce the chili powder in the sauce. Want it extra meaty? No problem. Add extra chicken or ground beef. 

If you give this recipe a try, you have to promise me something… comment back about how good it was or share it on social media and tag @7corewellness. 

I look forward to hearing how you make it.

To a successful, busy, AND healthy lifestyle,

Jen

Healthy Vegetable and Chicken Enchilada Casserole (with Vegan & Vegetarian Options)

Serves: 4-8

Total time: 90 minutes

Ingredients

For the casserole:

• 8-12 corn tortillas
• Enchilada sauce (recipe below)
• 1 small onion, chopped
• 1 red bell pepper, seeded and chopped
• 1 jalapeno, seeded and finely chopped
• 1 small zucchini, chopped
• 1 can of black beans, drained and rinsed
• 1 cup frozen corn
• 3 cups fresh spinach, chopped
• 1-2 chicken breasts, cooked and shredded (omit for vegan and vegetarian)
• 1/2 cup chopped cilantro, divided 
• 1 cup shredded pepper jack cheese (omit for vegan)

For the enchilada sauce:

• 1 tsp of olive oil
• ½ cup of finely chopped onion
• 2 cloves of garlic, crushed
• 1 (14 oz) can of tomato sauce
• 1 Tbsp of chili powder
• 1 tsp of cumin
• ½ cup of water

Directions

1. Preheat the oven to 400 degrees. Brush a 9x13 casserole dish with olive oil.
2. For the sauce: In a small saucepan, warm 1 teaspoon of olive oil over medium heat. Saute onion for 5 minutes. Add garlic and saute for an additional 1 minute. Add remaining ingredients and simmer for 10 minutes. Set aside.
3. For the filling: In a large skillet, warm 1 tablespoon of olive oil over medium heat. Saute onion until softened. Add garlic and saute for an additional 1 minute. Then, saute the red pepper bell and jalapeno until softened. Next, add the zucchini and cook until softened. Add the black beans, corn, spinach, and chicken (if adding). Stir and cook until warmed through. Stir in ¼ cup cilantro. 
4. Pour ¼ of the enchilada sauce at bottom of the casserole dish. Place a single layer of corn tortillas on the sauce (You may need to cut them in half). Layer with ½ of the filling, then ⅓  of the cheese, and another ¼ of the enchilada sauce. Repeat with a layer of corn tortillas, remaining filling, ⅓ the cheese, and another ¼ of the sauce. The final layer consists of the remaining tortillas, sauce, and cheese. Sprinkle with remaining cilantro. 
5. Bake for 30 minutes. Let sit for 10-15 minutes before cutting and serving. 

Note: To make it vegan, omit chicken and cheese. To make it vegetarian, omit the chicken. To make it meatier, add more chicken or ground beef. To make it less spicy, omit the jalapeno and decrease the chili powder in the sauce. To make it spicier, add more jalapeno.

Meatballs were one of those things that seemed difficult to make to me. Plus most meatball recipes call for breadcrumbs to help bind the meatball together. I would rather not have that extra processed ingredient so I never made or bought them.

One day, I came across a Paleo meatball recipe that seemed pretty simple, so I gave it a go. Or at least used it as inspiration to make my own because I never used the ground pork it called for. Over time, I have made some tweaks to that recipe, and now what you see below is my go-to for making healthy, easy homemade meatballs.

I typically serve them with zoodles (zucchini noodles) and a favorite pasta sauce. They also taste good served in a non-Italian way with some of my favorite vegetables.

If you give them a try, let me know below how you served them.

Cheers!

Jen

Healthy, Easy Meatballs (No Grain)

Ingredients

• 2 lbs of ground beef or turkey
• 1 egg
• ¼ onion, diced small
• 3 cloves of garlic, minced
• 1 Tbsp fresh parsley, chopped
• 2 tsp dried oregano
• ¼ tsp red pepper flakes (optional)
• Salt and pepper to taste

Directions

1. Preheat oven to 400 degrees. Line a large baking sheet with aluminum foil.
2. In a large bowl, combine all the ingredients and mix well. Using your hands works best.
3. Shape into balls about 2 inches in diameter and space evenly on the baking sheet. 
4. Bake for 20 minutes or until cooked through. 

Notes: 

• Meatballs freeze well in freezer bags. Let the meatballs cool completely before freezing.

Here is a healthy spin on Chicken Parmesan. No pounding, breading, or frying chicken. One skillet to cook and bake the dish. So it is easy.

What really brings additional flavor is browning the chicken in a skillet with sautéed garlic before covering it with sauce and topping it with cheese and basil.

I served it with a simple side of steamed broccoli, but you can pick your favorite green vegetable. Steamed green beans, sautéed zucchini, roasted asparagus, or a mixed green salad are other complementary choices. 

When you try the recipe, let me know what you think in the comments below. Do you have a family favorite recipe you wish was healthier?

Cheers!

Jen

Easy Healthy Chicken Parmesan with Steamed Broccoli 

Serves: 4     Total time: 60 minutes

Ingredients

• 4 chicken breasts, seasoned with salt and pepper
• 2 cloves of garlic, chopped or crushed
• 1 jar of your favorite spaghetti sauce
• 4 slices of fresh mozzarella cheese or 1 cup of shredded mozzarella cheese
• Grated Parmesan cheese
• 1 tbsp packed fresh, chopped basil leaves or 1 tsp dried basil 
• 2 large Broccoli crowns

Directions

1. Preheat oven to 450 degrees. 
2. Heat a large oven-proof skillet over medium-high heat. 
3. Add garlic and sauté for 1 minute. Be careful not to burn.  
4. Add seasoned chicken breast and cook on each side for 4 minutes, browning the sides. 
5. Pour sauce over the chicken. Layer fresh mozzarella on top or cover with shredded mozzarella cheese. Sprinkle with grated parmesan cheese and chopped fresh or dried basil.
6. Place skillet in the oven and bake for 30 minutes or until chicken is cooked all the way through. May need to cook up to 15 minutes longer for thick breasts.
7. While the chicken is in the oven, cut broccoli in florets and place in a stovetop steamer basket or use another preferred steaming method. Cook until desired tenderness. Season with salt and pepper.

Notes: 

• Other good green vegetable options:  steamed green beans, sautéed zucchini, roasted asparagus, or a mixed green salad.