Shеet Pan Tеriyaki Ginger Sesame Chicken & Broccoli is reаlly tasty and kinda easy to make . It mixes sweet teriyaki sauce with fresh ginger and nutty sesame oil on juicy chicken and crisp broccoli so it feels like a fancy meal even if your busy . You dont have to spend hours in kitchen to get lots of flavor .
One big good thing about sheet pan meals is you cook the whole dinner on one baking sheet , that means way less dishes to wash later . With just one pan you can enjoy your food without scrubbing pots for ever . This trick helps you eat homemade meals even if days are crazy busy .
The main flavors here are teriyaki , ginger and sesame and each one brings it own taste . Teriyaki sauce from Japan gives sweet and savory glaze that clings to chicken . Fresh ginger adds a little heat , and sesame oil gives nutty note that ties it all together . Mix them up and you get a dish everybody in the family will gobble up .
What is Teriyaki Chicken?
Teriyaki chicken is a dish loved in Japan and also in many western restaurants . It means you marinate chicken in a sweet- savory sauce and then grill or broil it so it gets shiny . The word teriyaki comes from Japanese cooking style where "teri" means shine and "yaki" means cook or grill . Over time it became super popular in home kitchens too because it s fast and tastes great .
Most teriyaki sauce is made with soy sauce , mirin (which is a sweet rice wine) and sugar which all mix into a thick glaze . Some people add garlic or ginger or even fruit puree to try new flavors . You can use chicken thighs or breasts if you want juicier meat because they soak the sauce better .
You can also make this a healthier meal at home if you watch how much sugar you put in the sauce . Chicken is a lean protein and has B vitamins and phosphorus . Adding broccoli means you get vitamins C and K plus fiber . Together it s a well rounded plate .
The Benefits of Using a Sheet Pan
Using a sheet pan is super helpful when youre cooking dinner . You put meat and veg on same sheet so they roast together and get tasty juices all over . This saves you oven space , and you dont need to time two pans .
It also saves lots of time , cause once its in the oven you only need to wipe one pan . Cleanup is almost zero and that is awesome for busy nights .
The sheet pan method is flexible ; you can swap chicken for fish or tofu or change veggies like carrots , peppers , or snap peas . Thats why its fun to try new combos and keep meals fresh .
Ingredients List
Hеre s what you ll need for this recipe :
Main Ingredients
- Chicken thighs or breasts: Boneless and skinless for best results .
- Broccoli florets: Fresh for good crunch and nutrition .
- Teriyaki sauce: Store bought or homemade for rich glaze .
- Fresh ginger: Grated or minced for spicy kick .
- Sesame oil: Gives a nutty flavor .
Optional Ingredients
- Garlic: Minced if you want more aroma .
- Green onions: Sliced for garnish .
- Sesame seeds: Toasted for some crunch .
- Rice or quinoa: To serve as base .
Recipe: Sheet Pan Teriyaki Ginger Sesame Chicken & Broccoli
Preparation Time
About 20 minutes to prep and marinate .
Cooking Time
About 25 minutes to bake .
Equipment Needed
- Sheet pan
- Mixing bowl
- Measuring cups and spoons
- Knife and cutting board
Directions
- Marinate the Chicken : In a bowl mix teriyaki sauce fresh ginger and sesame oil . Add chicken and make sure all pieces are coated . Cover and let it sit at least 15 minutes .
- Prepare the Broccoli : Wash and cut broccoli into bite sized pieces . Toss with olive oil , salt and pepper .
- Assemble the Sheet Pan Meal : Heat oven to 400°F (200°C) . Put chicken on sheet pan and arrange broccoli around it .
- Bake : Cook for around 25 minutes or until chicken is done and broccoli looks tender .
- Garnish and Serve : Sprinkle sesame seeds and green onions over top . Serve with rice or quinoa .
Tips for Perfect Sheet Pan Meal
- Marination time recommendations : Let chicken sit at least 30 minutes or overnight in fridge for more flavor .
- Ensuring even cooking : Cut chicken into similar sizes and keep veggies in one layer .
- Variations : Swap chicken for tofu , shrimp , or seasonal veggies like bell peppers or peas .
- Serving with rice or quinoa : Cook grains per package directions .
Nutritional Information
This meal has a good mix of protein , healthy fat and veggies . Here s a quick look :
- Calories : About 350 per serving
- Protein : 30g from chicken
- Fat : 10g , mostly from sesame oil
- Carbs : 20g from broccoli and grains
Chicken gives lean protein and broccoli adds vitamins C and K + fiber .
Frequently Asked Questions (FAQs)
What can I substitute for chicken in this recipe ?
You can use tofu or tempeh for a vegetarian version . Turkey or pork work too .
Can I use frozen broccoli instead of fresh ?
Yes but it wont get as crispy and you might need less oven time . Dry it off first .
How do I store leftovers ?
Put leftovers in airtight container in fridge up to 3 days . Reheat in oven or microwave .
Is teriyaki sauce gluten free ?
Regular teriyaki sauce usually has soy sauce with gluten . Use tamari or coconut aminos for gluten free .
Can I prepare this dish ahead of time ?
Yes you can marinate chicken and cut veggies a day before . Keep them separate then bake when ready .
Conclusion
Sheet Pan Teriyaki Ginger Sesame Chicken & Broccoli is simple , tasty and great for family meals . Try different ingredients and see what you like best !
Sheet Pan Teriyaki Ginger Sesame Chicken & Broccoli
Equipment
- 1 large mixing bowl
- 1 whisk
- 1 sheet pan
- 1 cooking spray or parchment paper
- 1 measuring cups and spoons
- 1 knife and cutting board
Ingredients
- 1.5 lbs chicken thighs, boneless and skinless
- 4 cups broccoli florets
- ¼ cup teriyaki sauce
- 2 tablespoons fresh ginger, minced
- 2 tablespoons sesame oil
- 2 tablespoons honey
- 2 cloves garlic, minced
- 2 tablespoons sesame seeds Sprinkle during the last 5 minutes of baking.
- ½ teaspoon black pepper
- ½ teaspoon salt
- 4 green onions thinly sliced For garnish.
Instructions
- Preheat the oven to 400°F (200°C). Line a sheet pan with parchment paper or spray with cooking spray for easy cleanup.
- In a large mixing bowl, combine the teriyaki sauce, minced ginger, sesame oil, honey, garlic, black pepper, and salt. Whisk until well combined.
- Add the chicken thighs to the bowl and toss to coat them evenly in the marinade. Let them marinate for at least 10 minutes (or up to 30 minutes for more flavor).
- While the chicken is marinating, prepare the broccoli florets. Place them in a separate mixing bowl, drizzle with olive oil, and sprinkle with a pinch of salt and pepper. Toss to coat evenly.
- Arrange the marinated chicken thighs on one side of the prepared sheet pan. Spread the broccoli florets on the other side of the pan.
- Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through (internal temperature of 165°F/74°C) and the broccoli is tender and slightly crispy.
- In the last 5 minutes of baking, sprinkle the sesame seeds over both the chicken and broccoli for added crunch and flavor.
- Once done, remove the pan from the oven and garnish with sliced green onions before serving.
