Sheet Pan Teriyaki Chicken and Vegetables

Name: Sheet Pan Teriyaki Chicken and Vegetables
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: Asian, Japanese
Ingredients: 1 cup soy sauce; ▢ ¼ cup brown sugar; ▢ 1 ½ teaspoons sesame oil; ▢ 3 cloves garlic, minced; ▢ 1 teaspoon grated ginger; ▢ 1 tablespoon cornstarch; ▢ ¼ cup water; ▢ salt and black pepper, to taste; ▢ 3 boneless skinless chicken breasts, cut in half lengthwise (about 1 1/2 pounds); ▢ 2 cups broccoli florets; ▢ 1 cup carrots sliced; ▢ ½ red onion, sliced; ▢ 1 bell pepper, sliced

6 steps

Prep:20minCook:20min

Prep Ahead of Time: This is a great recipe to even marinate the ingredients in the sauce for that added flavor. After preparing it ahead of time you will want to leave it in the refrigerator overnight. I would recommend baking it within 24-48 hours of preparing it. Vegetables: Experiment with any vegetables your family likes! Try asparagus, cauliflower, green beans, mushrooms, or snap peas. So many options! More Add-Ins: I love adding delicious textures like water chestnuts, bamboo shoots, or edamame! In the Freezer: Freeze the chicken in one bag and the vegetables in another. Add the sauce to a small bag and store all of them in a large freezer bag or in an airtight container. To Cook From Frozen: You can cook everything directly from frozen, but it will leave some extra liquid in the pan. For the chicken to be fully cooked from frozen you should anticipate an extra 5-10 minutes of cooking time. If you have time, I recommend thawing the chicken and sauce in the refrigerator overnight before cooking, though you can use the vegetables frozen or thawed.

Updated at: Sun, 04 Aug 2024 18:11:35 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories343.4 kcal (17%)

Total Fat6.5 g (9%)

Carbs24 g (9%)

Sugars14.8 g (16%)

Protein46.9 g (94%)

Sodium3861 mg (193%)

Fiber3.1 g (11%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 cupsoy sauce

¼ cupbrown sugar

1 ½ teaspoonssesame oil

3 clovesgarlic

minced

1 teaspoongrated ginger

1 tablespooncornstarch

¼ cupwater

3boneless skinless chicken breasts

cut in half lengthwise

2 cupsbroccoli florets

1 cupcarrots

0.5red onion

Instructions

Step 1

Preheat oven to 400 degrees Fahrenheit. Spray a large sheet pan with pan spray and set aside.

Step 2

Add the soy sauce, brown sugar, sesame oil, garlic, ginger, cornstarch, and water to a medium saucepan and bring to a boil over medium heat.

Step 3

Reduce the heat and simmer for about five minutes, until the sauce has thickened.

Step 4

Meanwhile, cut the chicken into 1-inch pieces and lay in the center of the sheet pan. Toss the vegetables with a little olive oil, then spread them evenly on either side of the sheet pan and drizzle everything with about 2/3 of the teriyaki sauce.

Step 5

Bake for 20-25 minutes, or until the vegetables are caramelized and the chicken reaches 165 degrees Fahrenheit on a thermometer.

Step 6

Remove pan from oven and drizzle with the remaining sauce. Serve over rice and garnish with green onions and sesame seeds, if desired.