Why You’ll Love This Sheet Pan Chicken And Veggies Sesame Sauce
This sheet pan chicken and veggies sesame sauce recipe is a game-changer for anyone craving a quick, tasty meal! It’s super simple to throw together, with everything cooking on one pan to cut down on cleanup and get dinner on the table in under 40 minutes. You can make it on a busy weeknight and still enjoy something wholesome and full of flavor.
Health benefits are a major plus with this dish. It loads up on lean chicken for protein and fresh veggies packed with vitamins and antioxidants to boost your energy. The sesame sauce adds just the right amount of healthy fats without piling on calories, making it easy to feel good about what you’re eating. Enjoy a balanced meal that supports your wellness goals every time!
One of the best parts is how versatile it is. You can tweak it for different diets, like swapping in gluten-free options or plant-based swaps. That tangy sesame flavor makes it stand out, turning ordinary roasted chicken and veggies into something special you’ll want to make again and again. Folks from home cooks to busy parents will find it perfect for family dinners!
It fits right into what my blog is all about sharing recipes that are easy and fun for everyone. Whether you’re a student rushing through homework or a working professional needing a fast fix, this meal brings people together around the table. Let’s dive into why it’s such a hit for all kinds of folks out there!
Jump To
- 1. Why You’ll Love This Sheet Pan Chicken And Veggies Sesame Sauce
- 2. Essential Ingredients for Sheet Pan Chicken And Veggies Sesame Sauce
- 3. How to Prepare the Perfect Sheet Pan Chicken And Veggies Sesame Sauce: Step-by-Step Guide
- 4. Dietary Substitutions to Customize Your Sheet Pan Chicken And Veggies Sesame Sauce
- 5. Mastering Sheet Pan Chicken And Veggies Sesame Sauce: Advanced Tips and Variations
- 6. How to Store Sheet Pan Chicken And Veggies Sesame Sauce: Best Practices
- 7. FAQs: Frequently Asked Questions About Sheet Pan Chicken And Veggies Sesame Sauce
- 8. Sheet Pan Chicken And Veggies Sesame Sauce
Essential Ingredients for Sheet Pan Chicken And Veggies Sesame Sauce
Gathering the right ingredients is key to nailing this sheet pan chicken and veggies sesame sauce recipe. I’ll break it down so you can see exactly what’s needed. Start with the items for the sesame sauce and then move to the chicken and veggies for a smooth prep.
Sesame Sauce Ingredients
- 1/2 cup soy sauce
- 1/3 cup freshly squeezed orange juice
- 3 tablespoons honey
- 2 teaspoons sesame oil
- 1 teaspoon ground ginger
- 1 teaspoon minced garlic
- 1 teaspoon rice vinegar
- 1 teaspoon white sesame seeds
- 1 to 2 tablespoons chili garlic sauce
- 1 tablespoon cornstarch
Chicken and Veggies Ingredients
- 1 pound boneless, skinless chicken breasts (about 2 breasts)
- 1 head broccoli, chopped into small florets (about 2 cups)
- 4 ounces sugar snap peas
- 1 small red bell pepper, chopped
- 2 large carrots, peeled and sliced on a diagonal
- 1 shallot, sliced
- Green onions for garnish
- Sesame seeds for garnish
- Rice or stir fry noodles for serving
These ingredients make the dish come alive with flavors and nutrition. You can adjust based on what you have, but stick to the measurements for the best results. It’s all about keeping it simple and delicious!
How to Prepare the Perfect Sheet Pan Chicken And Veggies Sesame Sauce: Step-by-Step Guide
First off, let’s get started! Preheat your oven to 400°F and line a sheet pan with foil to make cleanup a breeze. Chop your veggies into even pieces so they cook just right. This step sets you up for an easy win in the kitchen.
Next, whip up that amazing sesame sauce. Combine 1/2 cup soy sauce, 1/3 cup freshly squeezed orange juice, 3 tablespoons honey, 2 teaspoons sesame oil, 1 teaspoon ground ginger, 1 teaspoon minced garlic, 1 teaspoon rice vinegar, 1 teaspoon white sesame seeds, 1 to 2 tablespoons chili garlic sauce, and 1 tablespoon cornstarch in a small saucepan. Heat it over medium, bring to a boil, then simmer while whisking until it thickens. Set it aside and smell that wonderful aroma!
Now, place your 1 pound of chopped chicken breasts and veggies on the sheet pan. Pour about 1/4 cup of the sauce over everything and toss gently to coat. Don’t go overboard you want even flavor without sogginess. Pop it in the oven and bake for 18 to 20 minutes until the chicken is fully cooked and the veggies are tender.
Once it’s done, pull it out and let it rest for a minute. Serve with extra sauce, rice or stir fry noodles, and garnish with green onions and sesame seeds. For tasty twists, try our chicken taco casserole recipe if you’re in the mood for more chicken ideas. The total time is just 35 minutes, so dinner is ready before you know it!
To expand on preparation, remember the preparation time: 15 minutes prep and 20 minutes cook. That’s perfect for busy nights! If you’re new to sheet pan meals, this one is forgiving and fun. Give it a go and see how easy healthy eating can be.
Dietary Substitutions to Customize Your Sheet Pan Chicken And Veggies Sesame Sauce
One great thing about this sheet pan chicken and veggies sesame sauce is how easy it is to tweak for your needs. Let’s talk about swapping ingredients to make it just right. For protein, you can switch chicken with firm tofu or tempeh to keep it vegan.
If gluten is a concern, use tamari or coconut aminos instead of soy sauce. It’s a simple swap that keeps the umami flavor strong. For those watching calories, cut back on sesame oil or use a lighter sweetener. Experiment and make it your own!
Veggie options are endless too. Swap broccoli for zucchini or add asparagus for variety. This way, you can use what’s fresh in your fridge. Spice it up with extras if you like it hot. These changes help everyone enjoy the dish their way.
Mastering Sheet Pan Chicken And Veggies Sesame Sauce: Advanced Tips and Variations
Ready to level up your sheet pan chicken and veggies sesame sauce? Try marinating the chicken in the sauce for 30 minutes first it makes everything juicier! Use a meat thermometer to hit that perfect 165°F so your chicken stays tender. These pro tips will make your meal even better.
For flavor twists, add orange zest to the sauce for a citrus kick. Throw in some toasted nuts like almonds for crunch. Presentation is key, so serve it on a nice plate with fresh herbs. It looks as good as it tastes!
If you’re prepping ahead, make the sauce and chop veggies in advance. Store them separately and assemble when you’re ready. This saves time on hectic days. For more ideas, check out our creamy chicken and broccoli pasta for another quick favorite.
Don’t forget the nutritional info per serving: it serves 4 with 322 calories, 35g carbs, 33g protein, and 7g fat. Plus, it’s loaded with 7g fiber, 18g sugar, and plenty of vitamins like 188mg Vitamin C. These details show why it’s a smart choice for your table.
How to Store Sheet Pan Chicken And Veggies Sesame Sauce: Best Practices
Storing your sheet pan chicken and veggies sesame sauce keeps it fresh for later. Put leftovers in an airtight container and fridge them for up to 4 days. Keep veggies and chicken separate if you can to hold their texture.
For freezing, pack portions in freezer-safe bags and store for up to 3 months. Thaw in the fridge overnight before reheating. Warm it gently in the oven to keep things tasty. Meal prep like this makes weeknights easier!
One tip: avoid overcrowding the pan when you cook to ensure even roasting. You can swap in veggies like green beans or add chicken thighs for variety. Always check that internal temperature hits 165°F for safety.
FAQs: Frequently Asked Questions About Sheet Pan Chicken And Veggies Sesame Sauce
How long can I keep leftover sheet pan chicken and veggies with sesame sauce?
Leftover sheet pan chicken and veggies can be stored in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze leftovers in a sealed container for up to 3 months. To reheat, it’s best to thaw frozen portions overnight in the fridge, then warm them on a lined sheet pan in the oven at 350°F until heated through. This method helps keep the vegetables and chicken from becoming soggy.
What vegetables work best with sheet pan chicken and sesame sauce?
Popular vegetables to pair with sheet pan chicken and sesame sauce include broccoli, bell peppers, carrots, snap peas, and zucchini. You can also try Brussels sprouts, mushrooms, green beans, or baby corn. Keep in mind that different vegetables have varied cooking times, so add harder veggies like carrots or Brussels sprouts earlier and quicker-cooking ones like snap peas later to ensure even roasting.
Can I use chicken thighs instead of chicken breasts in this recipe?
Yes, boneless, skinless chicken thighs can be used in place of chicken breasts. Thighs are a bit fattier and more forgiving, often staying juicier after roasting. Regardless of the cut, it’s important to check that the internal temperature reaches 165°F using a meat thermometer to ensure the chicken is fully cooked and safe to eat.
What’s the best way to reheat sheet pan chicken and veggies without drying them out?
The best way to reheat leftover sheet pan chicken and veggies is in a preheated oven at 350°F. Place the food on a lined sheet pan and cover loosely with foil to retain moisture. Heat for about 10-15 minutes until warmed through. Alternatively, reheating on the stove over low heat with a splash of water or soy sauce can help maintain moisture. Microwaving can be used for convenience but may result in uneven heating and soggy veggies.
Is sheet pan chicken and veggies with sesame sauce a healthy meal option?
Yes, this dish is a balanced and nutritious meal. It combines lean protein from chicken with fiber-rich vegetables and healthy fats from the sesame sauce made with ingredients like sesame oil and soy sauce. Roasting vegetables preserves nutrients, and using minimal oil keeps calories in check. It’s a convenient way to get a variety of vitamins and minerals in one meal, making it suitable for a wholesome weeknight dinner.
Sheet Pan Chicken And Veggies Sesame Sauce
- Total Time: 35 minutes
- Yield: 4 servings
Description
🍗 This Sheet Pan Chicken and Vegetables recipe delivers a nutritious, balanced meal with vibrant veggies and lean protein, all cooked effortlessly on one pan.
🥢 The tangy sesame sauce adds bold, Asian-inspired flavors that make this dish both exciting and satisfying for any weeknight dinner.
Ingredients
– 1/2 cup soy sauce
– 1/3 cup freshly squeezed orange juice
– 3 tablespoons honey
– 2 teaspoons sesame oil
– 1 teaspoon ground ginger
– 1 teaspoon minced garlic
– 1 teaspoon rice vinegar
– 1 teaspoon white sesame seeds
– 1 to 2 tablespoons chili garlic sauce
– 1 tablespoon cornstarch
– 1 pound boneless, skinless chicken breasts (about 2 breasts)
– 1 head broccoli, chopped into small florets (about 2 cups)
– 4 ounces sugar snap peas
– 1 small red bell pepper, chopped
– 2 large carrots, peeled and sliced on a diagonal
– 1 shallot, sliced
– Green onions for garnish
– Sesame seeds for garnish
– Rice or stir fry noodles for serving
Instructions
1-First off, let’s get started! Preheat your oven to 400°F and line a sheet pan with foil to make cleanup a breeze. Chop your veggies into even pieces so they cook just right. This step sets you up for an easy win in the kitchen.
2-Next, whip up that amazing sesame sauce. Combine 1/2 cup soy sauce, 1/3 cup freshly squeezed orange juice, 3 tablespoons honey, 2 teaspoons sesame oil, 1 teaspoon ground ginger, 1 teaspoon minced garlic, 1 teaspoon rice vinegar, 1 teaspoon white sesame seeds, 1 to 2 tablespoons chili garlic sauce, and 1 tablespoon cornstarch in a small saucepan. Heat it over medium, bring to a boil, then simmer while whisking until it thickens. Set it aside and smell that wonderful aroma!
3-Now, place your 1 pound of chopped chicken breasts and veggies on the sheet pan. Pour about 1/4 cup of the sauce over everything and toss gently to coat. Don’t go overboard you want even flavor without sogginess. Pop it in the oven and bake for 18 to 20 minutes until the chicken is fully cooked and the veggies are tender.
4-Once it’s done, pull it out and let it rest for a minute. Serve with extra sauce, rice or stir fry noodles, and garnish with green onions and sesame seeds. For tasty twists, try our chicken taco casserole recipe if you’re in the mood for more chicken ideas. The total time is just 35 minutes, so dinner is ready before you know it!
Notes
🍴 Avoid overcrowding the sheet pan to ensure even roasting.
🌱 Substitute or add vegetables like zucchini, asparagus, green beans, or Brussels sprouts for variety.
🧼 Line the sheet pan with foil or parchment paper for easier cleanup and reuse.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner, Main Course
- Method: Baking
- Cuisine: Asian-inspired
Nutrition
- Calories: 322 kcal
- Sugar: 18 g
- Fat: 7 g
- Saturated Fat: 1 g
- Carbohydrates: 35 g
- Fiber: 7 g
- Protein: 33 g
Keywords: sheet pan chicken,vegetables,tempered sesame sauce,asian-inspired meal