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 largest item on any menu in the world is the roast camel.

Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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