Looking for a quick and delicious dinner idea? Try my Sheet Pan Teriyaki Chicken & Veggies! This easy dish is packed with flavor and color, using simple ingredients like chicken thighs and fresh vegetables. In just under an hour, you can whip up a healthy meal that everyone will love. Get ready to impress your family with a dinner that tastes great and cleans up easily!
Ingredients
Main Ingredients
– 1.5 lbs boneless, skinless chicken thighs
– 1 cup teriyaki sauce (store-bought or homemade)
– 2 cups broccoli florets
– 1 red bell pepper, sliced into strips
– 1 cup carrots, peeled and julienned
Additional Ingredients
– 1 tablespoon olive oil
– 1 teaspoon sesame oil
– 2 cloves garlic, finely minced
– 1 teaspoon fresh ginger, grated
– Sesame seeds and green onions for garnish
Seasoning
– Salt and freshly ground black pepper to taste
When preparing sheet pan teriyaki chicken and veggies, you want fresh and vibrant ingredients. Start with 1.5 pounds of boneless, skinless chicken thighs. They cook evenly and stay juicy. You can also use chicken breasts, but thighs add more flavor.
Teriyaki sauce is key for this dish. You can buy it or make your own. A homemade sauce often tastes fresher and has more depth. Your veggies should consist of 2 cups of broccoli florets, 1 sliced red bell pepper, and 1 cup of julienned carrots. The colors not only look good but also give a range of flavors and textures.
For the marinade, you need olive oil, sesame oil, minced garlic, and grated ginger. These ingredients enhance the chicken’s taste and aroma. Finally, don’t forget salt and black pepper to bring all the flavors together. Finish with sesame seeds and sliced green onions for garnish. They add crunch and a fresh touch.
Step-by-Step Instructions
Preparing the Oven and Marinade
– Preheat the oven to 400°F (200°C).
– In a bowl, mix teriyaki sauce, garlic, ginger, olive oil, and sesame oil. Set aside one-third of the marinade for later.
Marinating the Chicken
– Place chicken thighs in a dish or bag.
– Pour the marinade over the chicken, ensuring it’s well coated.
– Let it marinate for at least 30 minutes, but two hours is best.
Preparing the Vegetables
– Wash and cut the broccoli, bell pepper, and carrots.
– Spread the veggies on the sheet pan. Drizzle with olive oil, then add salt and pepper. Toss gently to coat.
Combining Ingredients for Baking
– Take the marinated chicken out and place it on the veggies.
– Make sure the chicken and vegetables are spread out evenly.
Baking Process
– Put the sheet pan in the oven and roast for 25-30 minutes.
– Check that the chicken reaches 165°F (75°C) and that veggies are tender.
Final Steps
– In the last five minutes, brush the reserved marinade onto the chicken for extra flavor.
– Once done, sprinkle sesame seeds and sliced green onions before serving.
Tips & Tricks
Maximizing Flavor
– Best practices for marinating chicken: Always marinate the chicken for at least 30 minutes. For the best flavor, I suggest marinating it for up to 2 hours. Use a ziplock bag or a shallow dish. Make sure the chicken is well coated in the marinade. This helps the flavors soak in.
– How to enhance the teriyaki flavor: To boost the teriyaki taste, add minced garlic and fresh ginger to the marinade. These ingredients add depth. A sprinkle of sesame seeds on top after baking gives a nutty finish.
Cooking Tips
– Ensuring even cooking of chicken and veggies: Spread the chicken and veggies in a single layer on the sheet pan. This allows heat to circulate. It helps everything cook evenly. Check the chicken’s internal temperature; it should hit 165°F (75°C).
– Using parchment paper for easy cleanup: Line your sheet pan with parchment paper before you start. This makes cleanup simple. You can just lift the parchment and toss it after serving.
Serving Suggestions
– Presentation tips for serving the dish: Serve directly from the sheet pan for a casual feel. For a fancier touch, plate individual servings. Garnish with extra sesame seeds and a wedge of lime. This adds color and freshness.
– Pairing ideas with sides or beverages: This dish pairs well with steamed rice or quinoa. A light salad with a citrus vinaigrette complements the flavors nicely. For drinks, try iced green tea or a light white wine.
Variations
Alternative Protein Options
You can switch up the protein in this dish. Chicken thighs are great, but chicken breasts work too. Just ensure they are cooked to 165°F. If you want a meatless option, try tofu. Firm tofu soaks up the marinade well. For a seafood twist, shrimp is a fun choice. It cooks quickly and adds a nice flavor.
Vegetable Substitutions
Many vegetables fit well in this dish. You can use snap peas, zucchini, or asparagus. These add crunch and color. You can also use seasonal veggies. In spring, add peas or radishes. In fall, try butternut squash or Brussels sprouts. Fresh veggies make the meal pop.
Different Sauces
While teriyaki sauce is tasty, other options can change the flavor. Try a sweet chili sauce for a kick. For a spicy touch, add sriracha to the marinade. You can also go for a honey garlic sauce. Just mix honey, soy sauce, and garlic for a quick dip. This dish is fun to customize with sauces.
Storage Info
Refrigeration Guidelines
To store your Sheet Pan Teriyaki Chicken and Veggies, let it cool first. Place it in an airtight container. This dish lasts about 3 to 4 days in the fridge. Ensure you keep it at a safe temperature below 40°F (4°C). This way, you can enjoy leftovers without worry.
Freezing Instructions
If you want to save it for later, freezing is a great option. After cooling, transfer the chicken and veggies to freezer-safe bags or containers. It will stay fresh for about 2 to 3 months. When you’re ready to eat, thaw it in the fridge overnight. You can also use the microwave for quicker thawing. Just be careful not to cook it in the microwave.
Reheating Suggestions
To reheat your dish, the oven works best. Preheat it to 350°F (175°C). Place the chicken and veggies on a baking sheet. Heat for about 15 to 20 minutes, or until warm. You can also use the microwave, but this may change the texture. If you want to keep the flavor and crispness, the oven is your best friend.
FAQs
Can I use frozen chicken for this recipe?
Yes, you can use frozen chicken. However, it will change the marination and cooking times. First, thaw the chicken completely. This may take a few hours in the fridge. Once thawed, you can marinate it as usual. Be aware that cooking time may increase by 5 to 10 minutes. Always check that the chicken reaches 165°F (75°C) to ensure it is safe to eat.
Can I make my own teriyaki sauce?
Yes, making your own teriyaki sauce is easy. Just mix these ingredients in a bowl:
– 1 cup soy sauce
– 1/2 cup honey or brown sugar
– 1/4 cup rice vinegar
– 2 cloves minced garlic
– 1 teaspoon grated ginger
Heat the mixture in a saucepan until it thickens slightly. You can also find many recipes online for homemade teriyaki sauce.
What can I serve with sheet pan teriyaki chicken?
You can serve this dish with many sides. Here are some great options:
– Steamed rice or jasmine rice
– Quinoa for a healthier choice
– A fresh green salad
– Noodles tossed in sesame oil
These sides will complement the flavors of the teriyaki chicken and veggies well.
Is this recipe suitable for meal prep?
Yes, this recipe is great for meal prep. You can make it ahead of time and store it. After cooking, let the chicken and veggies cool completely. Then, put them in airtight containers. They will last about 3-4 days in the fridge. Reheat in the oven or microwave when ready to enjoy. This makes for easy and delicious lunches or dinners!
This recipe for sheet pan teriyaki chicken is an easy and tasty choice. You learn about main ingredients, including chicken, veggies, and sauces. I shared steps for marinating, baking, and serving this dish. You can adapt it with different proteins and veggies.
For the best flavor, use fresh ingredients and try different sauces. Enjoy this dish as a meal prep option or a quick dinner. With simple steps, you can create a delicious meal your whole family will love!
