Name: Sheet-Pan Garlic-Soy Chicken & Vegetables
Total time: 40 min
Ingredients: 0.25 cup low-sodium soy sauce; 2 tablespoons packed brown sugar; 3 cloves garlic, grated; 2 teaspoons canola oil; 2 teaspoons grated fresh ginger; 0.25 teaspoon crushed red pepper; 1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch strips; 2 cups sugar snap peas, trimmed; 1 medium red or orange bell pepper, cut into 1-inch strips; 1 bunch scallions, trimmed and cut into 1-inch pieces; 1 teaspoon sesame oil

Sheet-Pan Garlic-Soy Chicken & Vegetables

4.2

(5)

4 Reviews

This easy dish comes together quickly and is cooked all on one baking sheet. Putting the pan in the oven while it preheats makes it hot enough to lightly sear the chicken and vegetables, adding texture and flavor and also reducing the cook time. Chicken thighs emerge from the oven succulent and coated in the savory sauce (with less salt because of the low-sodium soy sauce) and fragrant from the garlic, ginger and scallions. We recommend serving this with brown rice or whole-wheat noodles.

Carolyn Casner

Published on May 4, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Sheet-Pan Teriyaki Chicken & Vegetables — Photo: Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis

Active Time:

20 mins

Total Time:

40 mins

Servings:

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free High-Protein Nut-Free

Jump to Nutrition Facts

Ingredients

¼ cup low-sodium soy sauce
2 tablespoons packed brown sugar
3 cloves garlic, grated
2 teaspoons canola oil
2 teaspoons grated fresh ginger
¼ teaspoon crushed red pepper
1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch strips
2 cups sugar snap peas, trimmed
1 medium red or orange bell pepper, cut into 1-inch strips
1 bunch scallions, trimmed and cut into 1-inch pieces
1 teaspoon sesame oil

Directions

Place a large rimmed baking sheet in the oven; preheat to 400°F.
Combine soy sauce, brown sugar, garlic, canola oil, ginger and crushed red pepper in a small skillet; bring to a simmer over medium-high heat. Cook, stirring, until the sugar is dissolved.
Place chicken, snap peas, bell pepper and scallions in a large bowl. Add the soy mixture and stir to coat. Remove the baking sheet from the oven and coat with cooking spray. Spread the chicken and vegetable mixture in an even layer on the hot baking sheet. Bake, stirring once, until the chicken is cooked through and the vegetables are tender, about 20 minutes. Drizzle with sesame oil and stir to coat.

Nutrition Facts (per serving)

240	Calories
10g	Fat
15g	Carbs
23g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/4 cups
Calories 240
% Daily Value *
Total Carbohydrate 15g	5%
Dietary Fiber 2g	7%
Total Sugars 10g
Added Sugars 7g	14%
Protein 23g	46%
Total Fat 10g	13%
Saturated Fat 2g	10%
Cholesterol 104mg	35%
Vitamin A 1566IU	31%
Vitamin C 62mg	69%
Vitamin D 6IU	2%
Vitamin E 1mg	9%
Folate 53mcg	13%
Vitamin K 61mcg	51%
Sodium 667mg	29%
Calcium 54mg	4%
Iron 2mg	11%
Magnesium 47mg	11%
Potassium 479mg	10%
Zinc 2mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.