Sheet Pan Chicken and Broccoli
This 30-minute sheet pan chicken and broccoli is perfect for a quick and easy dinner. Serve it on its own for a low-carb meal or pair it with rice for a well-balanced dinner.
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Prep Time: 10 minutes -
Cook Time: 20 minutes
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Total Time: 30 minutes
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Yield: 4 servings 1x -
Category: Meal Prep -
Method: Baked
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Cuisine: Asian
Category:
Method:
Cuisine:Ingredients
- 1 1/2 cups white rice, uncooked
- 1 pound chicken thighs, boneless, skinless, cut into 1-inch cubes
- 1/4 cup soy sauce
- 1 tablespoon honey
- 2 teaspoons sesame oil
- 3 cloves garlic, minced or grated
- 1-inch fresh ginger root, minced or grated
- 1 tablespoon cornstarch (optional)
- 4 cups broccoli, cut into florets
- 1 red bell pepper, cored and diced
- Green onions, sliced, to serve
- Sesame seeds, to serve
Instructions
- Preheat the oven to 450°F and grab a large sheet pan.
- In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
- In a large bowl, add the soy sauce, sesame oil, honey, garlic, ginger, and cornstarch, and whisk until well combined. Add the cubed chicken thighs to the bowl with the sauce and toss until well coated.
- Transfer the chicken pieces to the baking sheet, spreading them out evenly in a single layer, and pour any remaining sauce from the bowl over them.
- Add the broccoli florets and red pepper slices to the baking sheet, nuzzling them in between the pieces of chicken.
- Transfer the baking sheet to the oven and cook for 18-20 minutes until the chicken pieces are fully cooked through or reach an internal temperature of 165°F.
- Once the chicken and broccoli are cooked, remove the sheet pan from the oven, and, using a large spoon or spatula, give everything a good toss to ensure the chicken and broccoli and covered in any remaining sauce on the pan.
- Serve the chicken and broccoli mixture in bowls with white rice, a sprinkle of sesame seeds, and slices of green onions.
- Any leftovers can be cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
Notes
To Use Skinless Chicken Breasts: Swap the chicken thighs for 1 pound of boneless and skinless chicken breasts.
To Use Garlic Powder: Swap the fresh garlic for 1 1/2 teaspoons of garlic powder.
To Use Ginger Powder: Swap the fresh ginger root for 1 teaspoon of ginger powder.
To Use Frozen Broccoli: Swap the fresh broccoli for equal parts frozen broccoli.
Nutrition
- Serving Size: 1 serving
- Calories: 491 calories
- Sugar: 8 grams
- Fat: 8 grams
- Carbohydrates: 71 grams
- Fiber: 4 grams
- Protein: 31 grams
Find it online: https://kaynutrition.com/sheet-pan-chicken-and-broccoli/
