Healthy Sheet Pan Teriyaki Chicken and Vegetables

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 40 minutes

配料

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

步骤

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.

营养

• 每份大小: 1 cup vegetables, 1 piec
• 卡路里: 460 kcal
• 总脂肪: 7 g
• 饱和脂肪: 1 g
• 不饱和脂肪: 3 g
• 反式脂肪: 0.03 g
• 胆固醇: 145 mg
• 钠: 879 mg
• 总碳水化合物: 46 g
• 膳食纤维: 5 g
• 总糖: 31 g
• 蛋白质: 54 g