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Sheet Pan Asian Chicken

Heart Healthy Sheet Pan Asian Chicken Recipe

                   
Sheet Pan Asian Chicken
Serve up a deliciously saucy, gluten-free chicken dish with bold Asian flavor. Sriracha, garlic and a tender vegetable medley make mouthwatering complements in this high-protein, sheet pan recipe.
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Ingredients
Recipe yields 4 servings
2 Tbsp low sodium tamari
1 Tbsp honey
2 Tbsp rice vinegar
1 tsp sesame oil
1 tsp sriracha sauce
2 large garlic cloves, minced
1/2 cup water
1 tsp cornstarch
1 lb boneless, skinless chicken breast
2 red bell peppers, sliced
1 large head broccoli, cut into florets
1 medium onion, chopped
1/4 cup sugar snap peas, trimmed
1 tsp olive oil
4 bunches baby bok choy, cut into wedges
2 cups cooked cauliflower rice
2 Tbsp sesame seeds
1 to 2 scallions, chopped
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Directions
Step 1

In a small bowl, mix the soy sauce, honey, rice vinegar, sesame oil, sriracha, and garlic.

Step 2

Place the chicken breasts in a resealable plastic bag and pour 1/4 cup of the sauce over the chicken. Marinate the chicken, chilled, for 2 hours or overnight.

Step 3

In a small saucepan, add the remaining sauce and the ½ cup water, cook over medium high heat. Bring the mixture to a boil. In a small cup, combine the cornstarch with 1 tablespoon cold water and pour into the saucepan. Stir to combine and cook until the sauce thickens. Remove from the heat.

Step 4

Preheat the oven to 400°. Line a large baking pan with parchment paper. Arrange the chicken breasts (with the marinade) in the center of the baking pan. Arrange the bell peppers, broccoli, onion, and snap peas around the chicken and drizzle with the oil. Bake for 20 minutes.

Step 5

Remove from the oven, toss the vegetables and add the bok choy. Drizzle 2 tablespoons of the sauce over the vegetables and bake for 10 minutes.

Step 6

Remove from the oven. Slice the chicken into strips and serve with the vegetables over cauliflower rice. Drizzle with additional sauce. Garnish with sesame seeds and scallions.

Time: 60 minutes
Servings: 4
Calories: 268
Make this for: Healthy Kids Gluten Free
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 4 oz chicken, 1/4 cup vegetables
Per serving:
calories:268
total fat:6g
sat fat:1g
cholesterol:66mg
sodium:488mg
total carb:20g
fibers:5g
sugars:13g
proteins:30g

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About This Healthy Recipe

Looking for a gluten-free chicken recipe that is loaded with flavor and protein rather than calories and fat? The search is over as we have just the recipe for you! This Asian-inspired chicken recipe is loaded with bold flavor and mouthwatering vegetables making for a delicious and nutritious meal. This simple and healthy recipe contains 30 grams of protein and just 6 grams of saturated fat per serving making it a great option for anyone following a heart healthy diet. In addition to being low-fat and high protein, this sheet pan recipe is also low-carb containing just 20 grams per serving making it a delicious diabetic-friendly option. Concerned about calories? Don’t be! This low-calorie recipe comes in at 268 calories per serving, so you can be sure to enjoy this meal guilt free. This easy recipe can be ready in just 1 hour! Enjoy!

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Heart Healthy Sheet Pan Asian Chicken Recipe
Ingredients
Recipe yields 4 servings
2 Tbsp low sodium tamari
1 Tbsp honey
2 Tbsp rice vinegar
1 tsp sesame oil
1 tsp sriracha sauce
2 large garlic cloves, minced
1/2 cup water
1 tsp cornstarch
1 lb boneless, skinless chicken breast
2 red bell peppers, sliced
1 large head broccoli, cut into florets
1 medium onion, chopped
1/4 cup sugar snap peas, trimmed
1 tsp olive oil
4 bunches baby bok choy, cut into wedges
2 cups cooked cauliflower rice
2 Tbsp sesame seeds
1 to 2 scallions, chopped
Directions
Step 1

In a small bowl, mix the soy sauce, honey, rice vinegar, sesame oil, sriracha, and garlic.

Step 2

Place the chicken breasts in a resealable plastic bag and pour 1/4 cup of the sauce over the chicken. Marinate the chicken, chilled, for 2 hours or overnight.

Step 3

In a small saucepan, add the remaining sauce and the ½ cup water, cook over medium high heat. Bring the mixture to a boil. In a small cup, combine the cornstarch with 1 tablespoon cold water and pour into the saucepan. Stir to combine and cook until the sauce thickens. Remove from the heat.

Step 4

Preheat the oven to 400°. Line a large baking pan with parchment paper. Arrange the chicken breasts (with the marinade) in the center of the baking pan. Arrange the bell peppers, broccoli, onion, and snap peas around the chicken and drizzle with the oil. Bake for 20 minutes.

Step 5

Remove from the oven, toss the vegetables and add the bok choy. Drizzle 2 tablespoons of the sauce over the vegetables and bake for 10 minutes.

Step 6

Remove from the oven. Slice the chicken into strips and serve with the vegetables over cauliflower rice. Drizzle with additional sauce. Garnish with sesame seeds and scallions.

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