Yineke Family

Healthy Sheet Pan Teriyaki Chicken and Vegetables

Name: Healthy Sheet Pan Teriyaki Chicken and Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Cuisine: 5 Star
Ingredients: 2 lbs chicken breast; 2 bell peppers (sliced); 4 cups broccoli florets (1 bag); 2 red onions (small); olive oil spray; kosher salt; pepper; 1/2 cup pure maple syrup; 1/4 cup reduced sodium soy sauce; 2 tbsp rice wine vinegar; 1 tbsp corn starch; 1 tbsp water; 1/2 cup water; 1 tbsp ginger root (minced); 3 cloves garlic (minced); 2 scallions (chopped); sesame seeds

5 Star

4 servings

porcje

10 minutes

czas aktywny

40 minutes

całkowity czas

Zacznij Gotować

Składniki

2 lbs chicken breast

2 bell peppers (sliced)

4 cups broccoli florets (1 bag)

2 red onions (small)

olive oil spray

kosher salt

pepper

1/2 cup pure maple syrup

1/4 cup reduced sodium soy sauce

2 tbsp rice wine vinegar

1 tbsp corn starch

1 tbsp water

1/2 cup water

1 tbsp ginger root (minced)

3 cloves garlic (minced)

2 scallions (chopped)

sesame seeds

Wskazówki

Preheat the oven to 425F.

Chop the vegetables and arrange the vegetables and chicken breasts on a parchment paper lined baking sheet. Spray the vegetables with olive oil spray, and season with a pinch of kosher salt and pepper.

In the meantime, make the teriyaki sauce. Mince the ginger root and garlic.

Combine the maple syrup, soy sauce, rice wine vinegar, ginger and garlic in a small saucepan.

Combine the cornstarch with the 1 tbsp of water to form a slurry, and add it to the other ingredients.

Then, add the 1/2 cup of water.

Whisk to combine the ingredients, and simmer over medium heat until the sauce begins to bubble and thicken (about 5 minutes).

Set sauce aside. It should be thick, syrupy and shiny.

Add 1/3 cup of the finished sauce on top of the vegetables, and another 1/3 cup on top of the chicken breasts. Toss so that the vegetables and chicken are coated in the sauce.

Then, roast the vegetables and chicken for 25 minutes or until cooked through.

Remove the sheet pan from the oven. Put the oven on broil.

Cut slits into the chicken breast, and add more teriyaki sauce on top of the chicken breasts and so that they fall into the cuts you made. Broil for a couple of minutes to make the chicken breasts golden and to caramelize the sauce.

Garnish with sesame seeds and chopped scallions. Serve with the remaining teriyaki sauce for dipping.

Wartości Odżywcze

Wielkość Porcji

1 cup vegetables, 1 piec

Kalorie

460 kcal

Tłuszcz Całkowity

7 g

Tłuszcz Nasycony

1 g

Tłuszcz Nienasycony

3 g

Tłuszcz Trans

0.03 g

Cholesterol

145 mg

Sód

879 mg

Węglowodany Całkowite

46 g

Błonnik Pokarmowy

5 g

Cukry Całkowite

31 g

Białko

54 g