This tasty meal uses only one pan and six simple ingredients. It gives you a good dose of vegetables and more than 34 grams of protein. If you want fewer carbs, swap the brown rice for cauliflower rice or add extra veggies.
Active time: 10 minutes | Total time: 35 minutes
Sheet-Pan Teriyaki Chicken with Veggies
Ingredients
- Cooking spray
- 1 lb boneless, skinless chicken breast, sliced lengthwise
- 3 cups broccoli florets
- 1 cup carrot sticks
- 1 red bell pepper, thinly sliced
- ¼ cup teriyaki sauce
- 4 cups cooked brown rice (or cauliflower rice)
Directions
- Preheat the oven to 400°F (200°C). Line a large baking sheet with foil and spray it lightly.
- Spread the carrot sticks on the sheet and roast for about 5 minutes.
- Add the chicken, broccoli, and bell pepper. Drizzle the teriyaki sauce over everything and toss to coat.
- Spread the food in a single layer and bake for 15–20 minutes, until the chicken reaches 165°F and the veggies are tender.
- Serve the chicken and veggies over rice in four bowls. Eat right away.
Servings: 4 (about 4 oz chicken, 1 cup veggies, 1 cup rice per serving)
Nutrition Facts (per serving)
Calories: 438 | Total Fat: 6 g | Saturated Fat: 1 g | Cholesterol: 83 mg | Sodium: 679 mg
Carbohydrate: 63 g | Fiber: 7 g | Sugar: 11 g | Protein: 34 g
Calcium: 8% | Iron: 12% | Potassium: 949 mg | Vitamin A: 78% | Vitamin C: 166%