WW Teriyaki Chicken Sheet Pan Recipe - Meal Prep
This delicious sheet pan meal is low in WW points and calories, easy to make, and easy to clean up afterward. Serve over brown rice, quinoa or cauliflower rice for a filling meal that will keep you satisfied.
Calories: 429kcal
Servings:
Ingredients
- 1 cup soy sauce
- 3 Tbsp honey
- 3 Tbsp rice vinegar
- 3 tsp sesame oil divided
- 3 tsp minced garlic or 2 tsp dry
- 1 tsp grated ginger or ½ tsp dry
- 1 Tbsp cornstarch
- ¼ cup water
- 2 pounds chicken breasts, cut in half length ways to speed cooking
- 3 cup broccoli florets
- 1 cup carrots, sliced on diagonal
- ¼ cup edamame shelled
- 1/8 tsp sesame seeds for garnish optional
Instructions
For the sauce
- In a saucepan over medium heat, whisk together soy sauce, honey, vinegar, 2 tsp sesame oil, garlic, ginger, cornstarch and water until combined. Bring to a simmer, stirring frequently, until sauce thickens and bubbles. Remove from heat and set aside.
For the chicken and vegetables
- Preheat oven to 400°F. Line a large sheet pan with parchment paper or foil coated with cooking spray and set aside.
- Season each side of the chicken with salt and pepper then drizzle approximately half the sauce over the chicken coating well on both sides.
- Cook the chicken first in preheated oven for 20 minutes. Flip chicken and drizzle with more sauce.
- Arrange the broccoli florets, carrots, & edamame in a single layer around the chicken. Drizzle with 1 teaspoon of sesame oil and teriyaki sauce and toss to coat. Return to the oven and bake for another 15 to 20 minutes, or until the chicken is cooked through and juices run clear.**
- Remove pan from oven, slice chicken into strips and drizzle with remaining sauce. Serve over brown rice, quinoa, or cauliflower rice and garnish with sesame seeds if desired.
Notes
Note: Cooking time may vary slightly depending on your chicken pieces' thickness.
Nutrition
Calories: 429 kcalCarbohydrates: 27 gProtein: 58 gFat: 10 gSaturated Fat: 2 gTrans Fat: 1 gCholesterol: 145 mgSodium: 3550 mgPotassium: 1342 mgFiber: 4 gSugar: 17 gVitamin A: 5839 IUVitamin C: 67 mgCalcium: 78 mgIron: 3 mg
