Sheet Pan Chicken and Veggie "Stir Fry

You can never have too many main course recipes, so give Sheet Pan Chicken and Veggie "Stir Fry a try. This recipe serves 8 and costs $1.45 per serving. One serving contains 165 calories, 19g of protein, and 6g of fat. It is brought to you by Gimme Some Oven. 427 people were glad they tried this recipe. If you have pepper, bell pepper, soy sauce, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes roughly 30 minutes. It is a good option if you're following a gluten free and dairy free diet. With a spoonacular score of 93%, this dish is super. Similar recipes are Sheet Pan Chicken and Veggie "Stir Fry, Sheet Pan Chicken Stir Fry, and Sheet Pan Stir Fry.

Servings: 8

Preparation duration: 15 minutes

Cooking duration: 15 minutes

 

Ingredients:

1/2 pound asparagus, cut into bite-sized pieces

1 bell pepper, cored and sliced into bite-sized pieces

3 cups broccoli florets

2 cups Brussels sprouts, halved (with ends trimmed off)

1 teaspoon garlic powder

optional: thinly-sliced green onions and toasted sesame seeds, for garnish

1/4 teaspoon ground ginger

1 batch stir-fry sauce (see below)

2 tablespoons avocado oil or olive oil

1 tablespoon oyster sauce

1 teaspoon freshly-cracked black pepper

1 small red onion, peeled and thinly sliced

3 tablespoons rice wine vinegar

1 teaspoon sesame oil

1.25 pounds boneless skinless chicken breasts, cut into bite-sized pieces

1/3 cup soy sauce

Equipment:

whisk

baking sheet

oven

bowl

Cooking instruction summary:

How To Make The Stir-Fry:Heat oven to 425F. Grease a large baking sheet with cooking spray, and set aside.Combine the chicken and stir-fry sauce together in a large bowl, and toss until combined. Refrigerate and let the chicken marinate while you chop the remaining veggies. (Or you can let it marinate in the refrigerator in a sealed container for up to 8 hours in advance for maximum flavor.)Once the veggies are ready, add them to the bowl with the chicken, and toss until the veggies are evenly coated with the sauce.Turn the chicken and veggies out onto the prepared baking sheet, and spread them out so that they are in an even layer.Bake for 14-16 minutes, stirring once halfway through, until the chicken is cooked through and no longer pink inside.Remove from the oven and serve immediately.How To Make The Stir-Fry Sauce:Whisk all ingredients together until combined.

 

Step by step:

Remove from the oven and serve immediately.How To Make The Stir-Fry Sauce

1. Whisk all ingredients together until combined.


How To Make The Stir-Fry

1. Heat oven to 425F. Grease a large baking sheet with cooking spray, and set aside.

2. Combine the chicken and stir-fry sauce together in a large bowl, and toss until combined. Refrigerate and let the chicken marinate while you chop the remaining veggies. (Or you can let it marinate in the refrigerator in a sealed container for up to 8 hours in advance for maximum flavor.)Once the veggies are ready, add them to the bowl with the chicken, and toss until the veggies are evenly coated with the sauce.Turn the chicken and veggies out onto the prepared baking sheet, and spread them out so that they are in an even layer.

3. Bake for 14-16 minutes, stirring once halfway through, until the chicken is cooked through and no longer pink inside.


Nutrition Information:

Quickview
165k Calories
18g Protein
6g Total Fat
9g Carbs
26% Health Score
Limit These
Calories
165k
8%

Fat
6g
9%

  Saturated Fat
1g
6%

Carbohydrates
9g
3%

  Sugar
3g
4%

Cholesterol
45mg
15%

Sodium
704mg
31%

Get Enough Of These
Protein
18g
38%

Vitamin K
101µg
97%

Vitamin C
72mg
88%

Vitamin B3
8mg
43%

Vitamin B6
0.76mg
38%

Selenium
25µg
36%

Vitamin A
1141IU
23%

Phosphorus
226mg
23%

Manganese
0.35mg
18%

Potassium
611mg
17%

Folate
68µg
17%

Vitamin B5
1mg
15%

Fiber
3g
13%

Vitamin B2
0.21mg
12%

Vitamin E
1mg
11%

Vitamin B1
0.17mg
11%

Magnesium
43mg
11%

Iron
1mg
11%

Copper
0.14mg
7%

Zinc
0.94mg
6%

Calcium
48mg
5%

Vitamin B12
0.15µg
3%

covered percent of daily need
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Food Trivia

The fig is also a fertility symbol and the Arab association with male genitals is so strong that the original word 'fig' is considered improper.

Food Joke

The Passover test [My thanks to Jeff G for the following] Sean is waiting for a bus when another man joins him at the bus stop. After 20 minutes of waiting, Sean takes out a sandwich from his lunch box and starts to eat. But noticing the other man watching, Sean asks, "Would you like one? My wife has made me plenty." "Thank you very much, but I must decline your kind offer," says the other man, "I’m Rabbi Levy." "Nice to meet you, Rabbi," says Sean, "but my sandwiches are alright for you to eat. They only contain cheese. There’s no meat in them." "It’s very kind of you," says Rabbi Levy, "but today we Jews are celebrating Passover. It would be a great sin to eat a sandwich because during the 8 days of Passover, we cannot eat bread. In fact it would be a sin comparable to the sin of adultery." "OK," says Sean, "but it’s difficult for me to understand the significance of what you’ve just said." Many weeks later, Sean and Rabbi Levy meet again. Sean says, "Do you remember, Rabbi, that when we last met, I offered you a sandwich which you refused because you said eating bread on Passover would be as great a sin as that of adultery?" Rabbi Levy replies, "Yes, I remember saying that." "Well, Rabbi," says Sean, "that day, I went over to my mistress’s apartment and told her what you said. We then tried out both the sins, but I must admit, we just couldn’t see the comparison."

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