Sheet Pan Teriyaki Chicken and Vegetables
Servings: 5 servings
Nutrition
Calories: 550kcal | Carbohydrates: 62g | Protein: 44g | Fat: 14g | Fiber: 4.94g
This Sheet Pan Teriyaki Chicken combines baked and broiled chicken thighs, roasted sweet potatoes and broccoli, and rice to give you a meal that you look forward to each day.
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Ingredients
For the Chicken
- 2 lbs (908 g) boneless skinless chicken thighs
- 1 tbsp (15 g) oil
- 1 tbsp (15 g) soy sauce low sodium, gluten free if needed
- 2 tsp (6 g) garlic powder
- 0.5 tsp (1.5 g) white pepper optional but nice
For the Vegetables
- 1 lb (454 g) broccoli florets
- 1 medium (300 g) sweet potato
- 1 tbsp (15 g) oil
- 3.75 cups (563 g) cooked rice
Instructions
For the Rice
- Rinse and cook enough rice to yield 3.75 cups of cooked rice. 1 cup of dry rice will yield about 2.5 cups of cooked rice depending on the cooking method and kind of rice you use.
For the Chicken
- Preheat your oven to 425 °F (218 °C). (218°C).
- In a bowl, add the chicken thighs with 1 tbsp of oil and soy sauce, the garlic powder, and white pepper. Mix it all together to coat the chicken.
- Line a sheet pan with foil for easy clean up. If you have a wire rack, use it to elevate the chicken off of the pan. Lay the chicken out across the sheet pan and place the tray into the oven on a bottom rack for 25 minutes to cook.
For the Vegetables
- Wash and cut your broccoli and sweet potatoes. Cut the broccoli into florets and the sweet potatoes into large chunks. I did pieces about 1/2" wide and 1.5-2" in length.
- Spray a large sheet tray with oil and add the potatoes. Sprinkle over salt and toss to distribute with the oil. Bake for 10 minutes on its own before adding the broccoli.
- After 10 minutes, remove the sheet tray from the oven and add the broccoli. Add a bit of oil and salt to the broccoli and return the pan to the oven for an additional 8-10 minutes.
For the Teriyaki Sauce
- Add all the ingredients to a small sauce pan and grate in the garlic.
- Whisk together and bring to a light boil. Once boiling, reduce to a simmer for 8-10 minutes. Whisk occasionally.
- The sauce will slightly thicken. A good indicator of when it is ready is when bubbles start to form around the outside of the pot. The sauce won't be super thick because it is still hot but it should lightly coat a spoon. Set aside until you are ready for it later.
Finishing the Chicken
- Once the chicken has finished, cut it into slices and return to the sheet pan.
- Drizzle over 2/3 to 3/4 of the teriyaki sauce and stir to coat each piece.
- Broil for 3-6 minutes or until you achieve good browning on the pieces. Stir occasionally and keep a close eye on it under the broiler so it doesn't burn.
Plating
- This recipe makes 5 servings. Add 0.75 cups of cooked rice to each dish and divide the other ingredients evenly. Drizzle the remaining teriyaki sauce over the chicken.
- This will last for up to 5 days in the fridge.
NUTRITIONAL INFO FOR THE Sheet Pan Teriyaki Chicken and Vegetables
The information in this table represents the estimate for the total nutrition of the recipe as it is written. If you wanted to split the recipe into more or less servings than what is originally listed you can use this table to determine the nutritional estimates. If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.
Servings
Carbs
309.9g
Protein
217.7g
Fat
70.9g
Calories
2748.5 cals
This Post Has 2 Comments
Simple and tasty meal with great macros. Didn’t have mirin, so I used seasoned rice wine vinegar instead, so the flavor profile is definitely a little different from what was intended.
I found the teriyaki sauce to be too salty as is and added honey when I reheated the dish to cut the saltiness which made the dish pretty out of this world