Teriyaki Chicken + Veggies Sheet Pan Dinner
User Reviews
4.8
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Prep Time
20 mins
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Cook Time
15 mins
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Total Time
35 mins
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Servings
6 servings
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Course
Main Course
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Cuisine
American
Teriyaki Chicken + Veggies Sheet Pan Dinner
Description
This recipe arranges mixed vegetables such as yellow squash, bell pepper, red onion, and broccoli alongside sliced chicken breast on a large sheet pan. The teriyaki sauce is freshly whisked together from olive oil, pineapple juice, soy sauce, molasses, brown sugar, rice vinegar, garlic, and ginger, providing balanced sweetness and tartness with a hint of ginger spice.
The sauce is poured over the chicken and vegetables, which are then tossed to ensure even coating before baking in a 400°F oven. The chicken cooks through while vegetables become crisp-tender with some caramelization. Serving with hot rice or quinoa rounds out the meal.
Variations include adding or substituting other vegetables like asparagus or cauliflower, or roasting vegetables first for additional tenderness. Doubling the sauce and thickening the extra portion with cornstarch allows for a glaze or dipping sauce to be served on the side.
Ingredients
- 2 small-medium yellow squash about 340 g), ends trimmed and cut into 1-inch pieces, or zucchini squash
- 1 red orange or yellow bell pepper, cored, seeded, and cut into 1-inch pieces
- ½ to 1 to 1 red onion cut into 1-inch pieces, medium
- 1 broccoli about 340 g), stem trimmed, and florets cut into 1-inch pieces or so, medium head
- 1 to 1 ½ to 1 ½ pounds chicken breast cut into about 1/2-inch strips, boneless skinless
- 1 tablespoon olive oil
- ½ cup pineapple juice
- ⅓ cup soy sauce I use low-sodium
- 1 tablespoon molasses
- 1 tablespoon brown sugar
- 1 tablespoon rice vinegar can sub white vinegar
- 1 to 2 to 2 cloves garlic finely minced or pressed through a garlic press
- 1 to 2 to 2 teaspoons fresh ginger finely minced; or 1/4 tsp dried ginger
Instructions
- Preheat the oven to 400 degrees F.
- Place the chopped veggies and chicken strips evenly across the bottom of a large sheet pan (about 11X18-inches or so).
- In a small bowl or liquid measuring cup, whisk together the olive oil, pineapple juice, soy sauce, molasses, brown sugar, vinegar, garlic and ginger (see note about doubling the sauce). Pour the mixture over the chicken and veggies.
- Toss everything together until the chicken and vegetables are coated with the sauce. Arrange the ingredients in an even layer again making sure the chicken pieces aren’t overlapping each other.
- Bake for 12-15 minutes until the vegetables are sizzling and crisp-tender and the chicken is cooked through, increase time as needed. Season to taste with salt and pepper, if needed!
- Serve immediately over hot, cooked rice or quinoa (or on it's own!).
Notes
- Doubling the sauce and thickening half with cornstarch creates extra glaze for serving.
- Vegetables can be swapped for favorites such as asparagus or cauliflower; cherry tomatoes also work well.
- To roast vegetables more tender, cook chicken whole and extend baking time, or start vegetables first and add chicken strips later.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories kcal
% Daily Value*
| Serving | 1 Serving | |
| Calories | 231kcal | 12% |
| Carbohydrates | 17g | 6% |
| Protein | 29g | 58% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 73mg | 24% |
| Sodium | 889mg | 37% |
| Fiber | 3g | 12% |
| Sugar | 10g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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