If you’re looking for a quick, healthy, and flavorful dinner, Easy Sheet Pan Pork & Vegetable Teriyaki is the perfect choice! This one-pan meal is packed with lean protein, colorful vegetables, and a savory teriyaki glaze that ties everything together. The best part? It’s incredibly easy to make, and cleanup is a breeze. In this article, we’ll explore the health benefits of this dish, share useful cooking tips, and show you how to make this delicious meal from scratch.
Servings6 servings
Ingredients
- Smithfield Sweet Teriyaki Marinated Fresh Pork Tenderloin, sliced into bite-sized cubes, weighing 1.15 pounds
- Twelve ounces of multicolored baby carrots
- One large red onion, diced
- Half a pound of frozen broccoli
- One tablespoon of low-sodium soy sauce.
- Three garlic cloves
- Two teaspoons of sesame oil
Directions
- The oven should be preheated to 375 F.
- Use foil to line a big sheet pan.
- Fill a gallon freezer bag with all the ingredients, then shake.
- Fill the cookie sheet with the ingredients.
- Put it uncovered in the oven and bake it for half an hour.
- Optional: top the dish with sesame seeds.
- Serve the dish with rice or by itself.
- Have fun!
Nutritional Breakdown (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 350-400 calories |
| Protein | 30g-35g |
| Fat | 15g-18g |
| Carbohydrates | 30g-35g |
| Fiber | 5g |
| Sodium | 600-800mg (depending on sauce) |
| Vitamins & Minerals | High in vitamin C, potassium, and folate |
Health Advantages of Easy Sheet Pan Pork & Vegetable Teriyaki
- Lean Protein from Pork: Pork tenderloin or pork loin represents a lean piece of meat that offers a superior source of protein. Protein is crucial for muscle recovery, immune health, and sustaining vibrant skin and hair. It also aids in prolonging the sensation of fullness, rendering this meal an excellent choice for weight control.
- Loaded with Vegetables: Incorporating vibrant veggies such as bell peppers, broccoli, and carrots amplifies the fiber content of the dish. Fiber is vital for digestive wellness, ensuring a well-functioning digestive system and encouraging a flourishing gut. Additionally, these vegetables are abundant in vitamins and antioxidants, bolstering immune functionality and combating inflammation.
- Low in Harmful Fats: By opting for lean cuts of pork and managing the quantity of oil used, this meal maintains a lower level of unhealthy fats relative to fried or processed pork recipes. The teriyaki sauce imparts flavor without significantly increasing fat content, marking it as a heart-wise option.
- Rich in Potassium and Vitamin C: Veggies like bell peppers and broccoli deliver a generous amount of vitamin C, which enhances immune defense, along with potassium, vital for upholding healthy blood pressure and efficient muscle function.
- Adjustable for Various Diets: This recipe is conveniently modifiable to suit different dietary needs. Feel free to replace the pork with chicken, beef, or tofu for a plant-based alternative. The dish can also be made gluten-free by selecting a gluten-free teriyaki sauce.
Cooking Tips for Flawless Easy Sheet Pan Pork & Vegetable Teriyaki
Crafting Easy Sheet Pan Pork & Vegetable Teriyaki is straightforward and requires little prep time. Here are key suggestions to help you create the ultimate dish:
1. Opt for the Perfect Cut of Pork
- Pork tenderloin or loin are superb choices for this recipe due to their leanness and uniform cooking. They also remain succulent when roasted, making them ideal for a sheet pan preparation.
Tip: Trim any excess fat from the pork to maintain a healthier and leaner dish.
2. Slice Vegetables into Consistent Pieces
- To guarantee uniform cooking, chop your vegetables into even pieces. This ensures that both the pork and vegetables cook uniformly, preventing any from being over or undercooked.
Tip: Think about using vegetables such as bell peppers, broccoli, carrots, and zucchini. These veggies endure roasting well and complement the teriyaki taste beautifully.
3. Marinate the Pork for Enhanced Flavor
- While cooking the pork without marination is possible, soaking the meat in a mix of teriyaki sauce, garlic, and ginger for 30 minutes to 1 hour will amplify the flavor and tenderness.
Tip: A pre-made teriyaki marinade can also be a time-saving option.
4. Preheat the Oven for Consistent Cooking
- Preheating the oven to 400°F (200°C) guarantees even cooking of the pork and vegetables while developing a lovely caramelized finish.
Tip: Position the rack in the center of the oven to prevent burning and to enable even heat distribution.
5. Employ Parchment Paper or Foil
- Covering your sheet pan with parchment paper or aluminum foil simplifies cleanup significantly and stops the food from sticking to the pan.
Tip: A silicone baking mat can also serve as a more eco-friendly solution.
6. Avoid Overloading the Sheet Pan
- Overcrowding the sheet pan may cause the pork and vegetables to steam instead of roast, resulting in a less crispy outcome.
Tip: If needed, utilize two sheet pans to ensure each item has ample space to roast appropriately.
7. Confirm Doneness with a Meat Thermometer
- Pork should achieve an internal temperature of 145°F (63°C) for safety and optimal juiciness. Employing a meat thermometer helps prevent overcooking the pork.
Tip: Allow the pork to rest for several minutes post-removal from the oven to permit the juices to redistribute.
