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One Pan Chicken Teriyaki

Posted on: July 31, 2017 by Healthy Lives No Comments
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With school back in session, our schedules are busier. Make life easier with this one pan dish. It’s full of lean protein and packed with vegetables! All ingredients are cooked together for a fast and easy meal.

INGREDIENTS

1 cup low sodium soy sauce
4-5 tablespoons honey
3½ tablespoons rice wine vinegar
1½ teaspoons sesame oil (plus more for drizzling on vegetables)
3 garlic cloves, minced
¾ teaspoon grated ginger
1 tablespoon cornstarch
¼ cup water
Salt and black pepper, to taste
3 boneless skinless chicken breasts, cut in half lengthwise (about 1½ pounds)
3 cups broccoli florets (about 2 bunches)
1 cup sliced carrots
1 cup fresh sliced mushrooms

INSTRUCTIONS

For the glaze:
In a medium saucepan, over medium heat, whisk together soy sauce, honey, vinegar, 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 black pepper then drizzle spoonfuls of glaze over the chicken coating well on both sides. Reserve at least half of the glaze for later.
Cook in preheated oven for 20 minutes then remove the pan. Top chicken with additional glaze, flip chicken and glaze again.

Arrange the broccoli florets, carrots, edamame and pineapples in a single layer around the chicken. Season with black pepper and drizzle with ¼ teaspoon of sesame oil and teriyaki glaze and toss to coat. Return to the oven and bake for another 15-20 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 rice or quinoa and garnish with green onions and sesame seeds, if desired.

This recipe makes 6 servings.
Per serving:
Calories: 237 
Fat: 3.4 gm 
Sodium: 431 mg

~Marcy Bowman RDN, LDN, CDE Dietitian Health Coach

 

Healthy Lives

About Healthy Lives

Healthy Lives is a unique approach to corporate wellness that helps employers improve their employees’ health and productivity and reduce healthcare costs through an unparalleled combination of deep clinical expertise, personal service and comprehensive solutions.

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