Sheet Pan Sesame Chicken | The Nutritionist Reviews
Monday, March 30, 2020

Sheet Pan Sesame Chicken

Sheet Pan Sesame Chicken is ready in 30 minutes, tastes like your favorite Chinese food and is a healthier baked version loaded with broccoli, carrots, onions and a flavorful sesame ginger sauce.
Sheet Pan Sesame Chicken
Stuck inside but craving your favorite Chinese food? Me too! I love sesame chicken but I certainly do not want it breaded and fried. I love a sesame ginger sauce but I want more veggies too. I want more fiber so I switched brown rice for white rice. You are going to love this super easy Sheet Pan Sesame Chicken recipe ready in just about 30 minutes total!

We are living in some crazy times right now and more people are cooking than ever. We are wanting comfort foods but still wanting to stay healthy. I got you! This recipe checks all of those boxes- tastes like takeout Chinese food, is healthy and is comfort food! The whole meal is cooked on 1-2 sheet pans and is so incredibly easy to make. I will be making this for my family again.

sheet pan of sesame chicken
I wanted to share a pantry and freezer staple recipe with you and am going to share a lot of variations. If you don't have one food, you can use another. Don't fret about having a certain kind of veggie. You can just swap it for another. Most of the ingredients that I use in the sesame ginger sauce are pantry staples and you may already have them on hand.

sheet pan sesame chicken and vegetables

Sheet Pan Sesame Chicken- Ingredient Swaps

If you do not have one of the ingredients in this recipe, feel free to try any of these swaps.
-Chicken- tofu, beef or pork
-Broccoli, carrots - use almost any fresh or frozen vegetable- peas, pea pods, peppers, frozen broccoli
-Red onion- use any kind of onion
-Garlic powder-fresh garlic or chopped garlic
-Fresh ginger- ground ginger or ginger paste. Or you can skip the ginger
-Apple cider vinegar- any kind of vinegar
-Brown rice- any kind of grain- quinoa, white rice

Sheet Pan Sesame Ginger Chicken

Sheet Pan Sesame Chicken Nutrition

Traditional Sheet Pan Sesame Chicken is breaded and fried and this version is baked but still delicious. I chose to use ingredients that I had on hand. I had fresh broccoli, carrots and red onion on hand so I decided to use that. If I had peppers or pea pods, I would have added those too. This recipe is loaded in fiber from the rice and veggies and protein from the chicken. It is a healthier take on Asian food and best of all, you don't have to do anything once you put it in the oven except flip it once and add the sauce.

For this recipe, I cooked everything on the best Chicago Metallic Nonstick Pans. Nothing sticks to these pans and they get me every time because it's crazy how affordable they are! They last a super long time too. I have some that are 10 years old that are still going strong. Highly recommend!

thermometer taking temperature of chicken
To make sure that the chicken is cooked, I used my Taylor Folding Thermometer. I love this particular one because it folds up really small in my drawer and doesn't take a lot of room.

Sheet Pan Sesame Chicken

Sheet Pan Sesame Chicken
Yield: serves 4 

Sheet Pan Sesame Chicken

Sheet Pan Sesame Chicken is ready in 30 minutes, tastes like your favorite Chinese food and is a healthier baked version loaded with broccoli, carrots, onions and a flavorful sesame ginger sauce.
Prep Time:  5 minutes Cook time: 25 minutes Total time: 30 mins

INGREDIENTS

  • 1 pound boneless, skinless chicken breasts, cut into 1 inch pieces
  • 1 large head of broccoli, chopped
  • 3 large carrots, chopped
  • 1 red onion, sliced
  • 2 tablespoons olive oil
  • Sesame Ginger Sauce
  • 1/2 cup light soy sauce
  • 1/4 cup apple cider vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon corn starch
  • 1 tablespoon sesame seeds
  • 1 tablespoon fresh ginger, minced
  • 2 teaspoons garlic powder
  • 2 tablespoons brown sugar

INSTRUCTIONS

  1. Preheat oven to 350 degrees.
  2. Chop vegetables and chop chicken. Toss with oil on a baking sheet or two.
  3. Roast for 15 minutes. 
  4. Meanwhile, whisk together ingredients for the sesame ginger sauce.
  5. Remove from oven, flip vegetables and chicken. Toss in sesame ginger sauce and roast for another 10 minutes. 
  6. Check the temperature of the chicken with a thermometer and make sure that the internal temperature is at least 165. The meal is finished when the sauce slightly thickens, the vegetables are slightly crispy but soft and the chicken is cooked through.
Enjoy!

Like this recipe? Check out other easy Asian recipes:

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Sheet Pan Sesame Chicken recipe
Disclosure: This post is sponsored by Chicago Metallic and Taylor. All opinions are my own.

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