Sheet Pan Sesame Chicken and Veggies
This Sheet Pan Sesame Chicken and Veggies is a healthy, tasty, and easy-to-prepare weekday dinner that you can create in less than 30 minutes on one pan!This is also a great dish for getting ready for your Sunday feast.
I’m back with another sheet pan meal!These meals are what I make most nights of the week. When things get crazy and busy, these are lifesavers!I know a lot of you can relate, especially if you have kids. Having the option to create an easy recipe all in one pan and clean it up easily makes life a lot easier.One of my favorite dishes is this one, which has a lot of lean protein and tasty vegetables all on one big sheet pan.
Why You’ll Love This
- A healthier version of Chinese food “take-out” that has half the calories but all the flavor!
- A dish that is really easy to make and only requires one pan.
- You can use any kind of vegetable you like in this sheet pan recipe.
- The sesame sauce is definitely the finest part of this meal! You just need five things, and you can double the recipe for more sauce.
Ingredients
You will need roughly three boneless, skinless chicken breasts cut into one-inch chunks, although you could also use boneless chicken thighs if you want.
I used a mix of broccoli florets, red bell peppers, and snap peas, but you can use any vegetables you want, such asparagus, green beans, brussels sprouts, yellow onion, red onion, carrots, cauliflower, sliced zucchini, or mushrooms.
I always use low sodium soy sauce because I think regular soy sauce is too salty for my taste. But you can use whatever you have on hand! You may also use coconut aminos instead of soy sauce to make this gluten-free.
I adore how this sweet chili sauce gives the sauce an Asian taste!
Honey gives a little sweetness without using refined sugars to balance out all the heat. You may also use maple syrup or another natural sweetener instead of honey. If you only have brown sugar, you can use that too.
Garlic and ginger: Fresh garlic and ginger are the best for this dish! If you don’t have fresh garlic, you can use 1/4 teaspoon of garlic powder.
Salt and pepper provide flavor to the chicken and vegetables. You might also add additional chili powder, chili flakes, or red pepper flakes for more heat.
Green onions and sesame seeds are optional garnishes.
- ○ 1 pound of boneless, skinless chicken breasts, cut into 1-inch pieces
- ○ One big head of broccoli (approximately 2 cups)
- ○ Two medium red bell peppers, sliced into pieces
- ○ 1 cup of snap peas
- ○ Salt and pepper to taste
- ○ Cooking spray or parchment paper
For the sauce:
- ○ 1/4 cup of soy sauce with little salt
- ○ 1 tablespoon of sweet chili sauce
- ○ 2 tablespoons of honey
- ○ 2 cloves of garlic
- ○ 1 tsp of fresh ginger
Garnish (optional):
- ○ Sesame seeds
- ○ Green onions
Instructions
- Set the oven to 400 degrees F.
- Get the chicken and vegetables ready. Cut the chicken breasts into strips that are 1/2 inch wide, the head of broccoli into florets, and the bell peppers into pieces.
- Prepare the sauce. Put soy sauce, sweet chili sauce, honey, garlic, and ginger in a small saucepan over medium heat and bring to a boil. Reduce the heat and let the sauce simmer, stirring it every so often, until it thickens and bubbles. Take off the heat.
- Put the chicken and chopped veggies on a baking sheet that has been coated with cooking spray or lined with parchment paper and season with salt and pepper. Pour half of the sauce over the chicken and vegetables, saving the other half for later. Toss to mix.
- Put in the oven for about 20 minutes, stirring the food halfway through. Keep cooking until the chicken is done and the vegetables are soft.
- Add the rest of the sauce on top and top with sesame seeds and green onions. Serve on top of brown rice or quinoa and enjoy!
Is it possible to do this in a skillet?
Yes, of course! You can make this complete meal on a baking sheet or in a pan, and it will still taste great.
- Make the chicken. To coat the pan, all you need is roughly a tablespoon of olive oil or sesame oil. Put the chicken pieces in an equal layer in the pan once it is heated. Add salt and pepper and simmer for 4 to 5 minutes, or until the chicken is gently browned. Stir the chicken as needed.
- Put in the vegetables. After the chicken is done cooking, move it to a platter and set it aside. Add a little more oil and cook the vegetables for another 4 to 5 minutes, or until they are soft.
- Make the sauce. While the chicken is cooking, mix the sauce ingredients together in a medium bowl.
- Finish cooking the stir fry. Put the cooked chicken back in the pan, pour in the sauce, and allow it become nice and hot. Have fun!
Serving Suggestions
I think this sheet pan chicken and veggies tastes best over white or brown rice. You could also serve it with quinoa, rice noodles, or even cauliflower rice to make it lower in carbs. You might also use jasmine rice or coconut rice.
Preparation and Storage
You can keep this sesame chicken and vegetables in the fridge for up to 4 to 5 days if you put them in a covered, airtight container. Believe me when I say that leftovers taste even better the next day, so this is a terrific recipe for meal prep!
I Love Using These Sheet Pans!
People also ask me a lot about the pans I use for my sheet meals, and I think these pans are great! They are deep, thick, and huge, so they can hold a lot of things and last a long time. I also think the price is really fair for the quality!
Nutrition
13/4 cups per serving
Calories: 294 kcal; Carbs: 23 g; Protein: 39 g; Fat: 4.5 g; Saturated Fat: 1.2 g; Sodium: 881.5 mg; Fiber: 3.7 g; Sugar: 4.5 g
The nutrition information is automatically calculated, thus it should only be used as a rough guide.