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Teriyaki Chicken + Veggies Sheet Pan Dinner

Whether you're entertaining or relaxing, this recipe hits the spot.

Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 6 servings
Course: Main Course
Cuisine: American

Ingredients

  • 2 2 small-medium yellow or zucchini squash (about 340 g), ends trimmed and cut into 1-inch pieces
  • 1 1 red orange or yellow bell pepper, cored, seeded, and cut into 1-inch pieces
  • ½ to 1 ½ to 1 medium red onion cut into 1-inch pieces
  • 1 1 medium head of broccoli (about 340 g), stem trimmed, and florets cut into 1-inch pieces or so
  • 1 to 1 ½ 1 to 1 ½ pounds boneless skinless chicken breasts cut into about 1/2-inch strips
  • 1 1 tablespoon olive oil
  • ½ ½ cup pineapple juice
  • ⅓ ⅓ cup soy sauce I use low-sodium
  • 1 1 tablespoon molasses
  • 1 1 tablespoon brown sugar
  • 1 1 tablespoon rice vinegar can sub white vinegar
  • 1 to 2 1 to 2 cloves garlic finely minced or pressed through a garlic press
  • 1 to 2 1 to 2 teaspoons finely minced fresh ginger or 1/4 teaspoon dried ginger

Instructions

    Cup of Yum
  1. Preheat the oven to 400 degrees F.
  2. Place the chopped veggies and chicken strips evenly across the bottom of a large sheet pan (about 11X18-inches or so).
  3. 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.
  4. 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.
  5. 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!
  6. Serve immediately over hot, cooked rice or quinoa (or on it's own!).

Notes

  • Sauce: if you want a saucier end result, you might consider doubling the sauce. If it were me, I'd only pour half of the sauce over the sheet pan ingredients and cook per the recipe, and then take the other half of the sauce, stir in 2-3 teaspoons cornstarch and bring to a simmer on the stove to thicken and use the extra sauce for serving.
  • Vegetable Substitutions: feel free to sub out the vegetables in the recipe for other favorite choices like asparagus, cauliflower, other types of squash, etc. - you could easily add cherry tomatoes, too.
  • Roasting the Vegetables: if you want to roast the vegetables longer (for more tender veggies), you can either keep the chicken breasts whole instead of cutting into strips and increase the cooking time to 20 minutes for everything (or longer, depending on how thick the chicken is) OR you can start the veggies cooking first and add the chicken strips after 5-7 minutes of cooking. 

Nutrition Information

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%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories

% 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.