Sheet Pan Teriyaki Ginger Sesame Chicken & Broccoli Recipe
Sheet Pan Teriyaki Ginger Sesame Chicken & Broccoli is a deliciously satisfying dish perfect for those seeking vibrant flavors without the fuss. This recipe brings together the savory notes of teriyaki, the warmth of ginger, and the nutty essence of sesame, all harmonizing beautifully with succulent chicken and crisp broccoli. Whether you’re a busy parent or a work-from-home professional, this dish offers an appealing solution for weeknight dinners, ensuring you can enjoy a gourmet meal without spending hours in the kitchen.
One of the standout benefits of sheet pan meals is their simplicity—they allow you to cook a complete dinner on a single baking sheet, which significantly reduces cleanup time. With just one pan to wash, you can savor your culinary creation without the hassle of multiple pots and pans. This streamlined approach makes it easier to incorporate healthy, homemade meals into your routine, even on the busiest of nights.
The key flavors that elevate this dish are teriyaki, ginger, and sesame, each contributing its unique character. Teriyaki sauce, originating from Japan, adds a sweet and savory glaze that complements the chicken perfectly. Fresh ginger infuses a spicy warmth that brightens the overall profile, while sesame oil provides a delightful nuttiness that rounds out the dish. Together, they create a mouthwatering ensemble that makes Sheet Pan Teriyaki Ginger Sesame Chicken & Broccoli a family favorite, sure to please even the pickiest of eaters.
What is Teriyaki Chicken?
Teriyaki chicken, a beloved dish in both Japanese and Western cuisines, features chicken that is marinated and glazed in teriyaki sauce. The term “teriyaki” refers to a cooking method that involves grilling or broiling food after being coated in a sweet-savory sauce, which enhances the flavors and gives the dish its distinctive shine. Originating in Japan, this technique has evolved into a popular offering in Asian restaurants worldwide and has found its way into home kitchens as a convenient, flavor-packed meal option.
The foundational ingredients of teriyaki sauce typically consist of soy sauce, mirin (a sweet rice wine), and sugar, blending together to create a rich, syrupy glaze. Variations of the sauce may include garlic, ginger, or even fruit purees to enhance its complexity. When it comes to teriyaki chicken, boneless, skinless chicken thighs or breasts are often preferred for their ability to absorb the marinade and retain moisture during cooking. This results in a succulent and flavorful dish that’s perfect for a variety of meals.
From a nutritional standpoint, teriyaki chicken can be a healthy choice when made at home, allowing you to control the ingredients and sugar content. Chicken, a lean protein, provides essential nutrients such as B vitamins and phosphorus, while the marinade adds flavor without the need for excess fat. Pairing teriyaki chicken with vegetables like broccoli not only boosts the dish’s nutritional profile but also adds vibrancy and texture, making it a well-rounded meal.
The Benefits of Using a Sheet Pan
Cooking with a sheet pan is an innovative and efficient method that transforms the way you prepare meals. By utilizing a single baking sheet, you can cook multiple components at once, allowing your main and side dishes to develop complementary flavors as they roast together. This approach maximizes both space and time, making it an ideal choice for busy weeknights or family gatherings.
One of the most significant advantages of sheet pan meals is their time-saving aspect. With everything cooking simultaneously, meal preparation becomes seamless, minimizing the time you spend in the kitchen. After the meal is finished, the cleanup is also a breeze—just wash one pan instead of an array of pots and dishes. This simplicity not only encourages healthier cooking but also promotes the enjoyment of homemade meals without the stress of extensive cleanup.
The versatility of the sheet pan method opens a world of culinary possibilities, allowing you to experiment with different proteins and vegetables. You can easily swap in seasonal produce or explore other flavor profiles, ensuring that your meals remain exciting and fresh. Whether you’re roasting vegetables alongside chicken or preparing a seafood medley, the sheet pan makes it simple to create complete, satisfying meals.
Ingredients List
For a successful Sheet Pan Teriyaki Ginger Sesame Chicken & Broccoli, you’ll need a selection of key ingredients. Here’s what you’ll need:
Main Ingredients
- Chicken thighs or breasts: Boneless and skinless for best results.
- Broccoli florets: Fresh for optimal crunch and nutrition.
- Teriyaki sauce: Store-bought or homemade for a rich glaze.
- Fresh ginger: Grated or minced for a flavorful kick.
- Sesame oil: Adds a nutty flavor to the dish.
Optional Ingredients
- Garlic: Minced for added aromatic depth.
- Green onions: Sliced for a fresh garnish.
- Sesame seeds: Toasted for a crunchy finishing touch.
- Rice or quinoa: To serve as a wholesome base for your dish.
Recipe: Sheet Pan Teriyaki Ginger Sesame Chicken & Broccoli
Preparation Time
Estimated time for preparation and marination: 20 minutes.
Cooking Time
Estimated baking time: 25 minutes.
Equipment Needed
- Sheet pan
- Mixing bowl
- Measuring cups and spoons
- Knife and cutting board
Directions
- Marinate the Chicken: In a mixing bowl, combine teriyaki sauce, grated ginger, and sesame oil. Add the chicken, ensuring each piece is well-coated. Cover and let marinate for at least 15 minutes.
- Prepare the Broccoli: Wash and cut the broccoli into bite-sized florets. Toss with a drizzle of olive oil, salt, and pepper to taste.
- Assemble the Sheet Pan Meal: Preheat your oven to 400°F (200°C). On the sheet pan, spread the marinated chicken evenly. Arrange the seasoned broccoli around the chicken.
- Bake: Cook in the preheated oven for approximately 25 minutes, or until the chicken is cooked through and the broccoli is vibrant and tender.
- Garnish and Serve: Once baked, remove from the oven and sprinkle with sesame seeds and sliced green onions. Serve alongside rice or quinoa for a complete meal.
Tips for Perfect Sheet Pan Meal
- Marination time recommendations: For best flavor, marinate the chicken for at least 30 minutes or up to overnight in the refrigerator.
- Ensuring even cooking: Cut chicken pieces to a similar size and spread vegetables in a single layer for optimal roasting.
- Variations: Substitute chicken with tofu or shrimp for a different protein, or mix in seasonal vegetables like bell peppers or snap peas.
- Serving with rice or quinoa: Cook these grains according to package instructions to accompany your dish for a well-balanced meal.
Nutritional Information
This dish provides a nutritious balance of protein, healthy fats, and vegetables. Here’s a quick breakdown:
- Calories: Approximately 350 per serving
- Protein: 30 grams from chicken
- Fat: 10 grams, largely from sesame oil
- Carbohydrates: 20 grams from broccoli and any grains served
Including chicken and broccoli not only enhances the flavor but also provides essential nutrients. Chicken is a source of lean protein, while broccoli contributes vitamins C and K, along with dietary fiber.
Frequently Asked Questions (FAQs)
What can I substitute for chicken in this recipe?
You can use plant-based proteins such as tofu or tempeh for a vegetarian option. Additionally, turkey or pork can be alternatives for a different flavor profile.
Can I use frozen broccoli instead of fresh?
Yes, frozen broccoli can be used; however, it may require less cooking time and might not get as crispy. Be sure to pat it dry before seasoning.
How do I store leftovers?
Store leftover chicken and broccoli in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Is teriyaki sauce gluten-free?
Traditional teriyaki sauce may contain soy sauce, which often has gluten. You can find gluten-free alternatives made with tamari or coconut aminos.
Can I prepare this dish ahead of time?
Yes, you can marinate the chicken and prep the vegetables a day in advance. Just store them separately and assemble on the baking sheet before cooking.
Conclusion
Sheet Pan Teriyaki Ginger Sesame Chicken & Broccoli is not only simple to prepare but also a delightful explosion of flavors that the whole family will enjoy. Experimenting with different ingredients can lead to new variations, and we encourage you to share your cooking experiences and tips with others!
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
- 1/4 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.
- 1/2 teaspoon black pepper
- 1/2 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.
