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One Pan Italian Marinated Protein and Vegetables

Written by: Shannon Corlett, MS, RDN, LDN

Prep Time: 15 minutes, plus marinating time (overnight)

Cook Time: 30-45 minutes

Total Time: 45-60 minutes, plus marinating time

Serves: 6 servings

This may be the easiest dinner you’ve ever made! By starting the marinade the night before, you’re left with only cutting vegetables the following day (which can also be done ahead of time!). Everything goes on one pan in the oven, leaving at least 30 minutes free while dinner is cooking. A great way for busy families to still enjoy a balanced meal together.

Have a dietary restriction in the household? No problem! Pork, chicken, and tofu all work well with this recipe.

Ingredients:

For the Marinade:

1/3 cup olive oil

1/3 cup red wine vinegar

Zest of one lemon

2 tablespoons freshly squeezed lemon juice

2 cloves chopped garlic

1 bay leaf

1/4 tablespoon dried thyme

1/4 tablespoon dried oregano

1/4 tablespoon dried basil

1/2 teaspoon granulated sugar

1/4 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon red pepper flakes, or to taste

Other Ingredients:

6 4-ounce servings of raw protein: pork chops, chicken, tofu, etc.

12 ounces baby carrots

12 ounces green beans

1 medium vidalia onion

0.75 pounds baby red potatoes

1 tablespoon olive oil

1 tablespoon italian seasoning

Instructions:

  1. In a medium bowl combine all marinade ingredients.
  2. Combine protein of choice with marinade in a large Ziploc bag and place on a plate or paper towel in the refrigerator overnight.

To prepare the dish:

  1. Preheat oven to 350 degrees Fahrenheit and cover baking sheet(s) with aluminum foil.
  2. Prepare the vegetables: Cut baby carrots length-wise, green beans and onion into bite-sized pieces, and baby potatoes into quarters. In a medium bowl, toss vegetables with olive oil and Italian seasoning.
  3. Place marinated protein in the center of the baking sheet and cover with any marinade remaining in the bag. Surround with vegetable blend, evenly layered around the outside of the baking sheet.
  4. Cook for 30 minutes, flipping protein and basting with any excess marinade half way through. Note: If cooking a thick cut of meat (e.g. pork chops), consider starting 15 minutes before adding the vegetables into the oven (45 minutes total). If cooking a plant-based meat alternative, consider waiting until the last 15 minutes of cooking to add it into the oven.
  5. Remove from the oven and test doneness of the protein. Serve immediately or let cool and split into pre-made meals for later in the week.

Nutrition Information Per Serving:

Calories: 366, Fat: 21g, Protein: 25g, Carbohydrates: 19g, Fiber: 3g

Adapted from: 

https://cooking.nytimes.com/recipes/1017418-italian-marinade

Learn More About Nutrition Services 

Categories: Healthy Living
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