One Pan Teriyaki Chicken Thighs and Vegetables - Slender Kitchen
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One Pan Teriyaki Chicken Thighs and Vegetables

By Kristen Mccaffrey
  
adapted from: therecipecritic.com
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316
Calories 
25g
Carbs 
8g
Fat 
34g
Protein 
7
Weight Watchers® SmartPoints™
(8 PointsPlus®)

Recipes Content

Recipe

This healthy One Pan Teriyaki Chicken Thighs and Vegetables is made with a simple homemade teriyaki sauce, tender chicken thighs, and tons of veggies for a delicious dinner that's ready in about 30 minutes.

I have a serious addiction to teriyaki sauce. For about three years immediately following college my idea of making dinner was throwing rice and veggies in a bowl and covering it with a combination of store bought teriyaki sauce and Sriracha. Sometimes there was also some rotisserie chicken if it was a special meal.

However as I get older, I have come to realize that there is a ton of high fructose corn syrup and unnecessary additives in most store bought teriyaki sauce so I prefer to make my own at home. It's still high in sodium from the soy sauce, kind of impossible to avoid in teriyaki sauce, but it is much lower in sugar and has no unnecessary extras. Plus with the fresh ginger and garlic, I think it tastes even better than the store bought stuff.

One of my favorite things to make with this homemade teriyaki sauce is this One Pan Teriyaki Chicken Thighs and Vegetables. It couldn't be easier and there is minimal clean up since everything is cooked on one large sheet pan. Depending on how hungry I am, I like to serve it with cauliflower rice, brown rice, or rice noodles. And if you want to mix things up, consider adding some fresh pineapple to the dish as well - delish.

Looking for more Asian inspired chicken dinners? Try this delicious Sesame Chicken and Broccoli, Broiled Asian Chicken Thighs, Thai Red Coconut Curry with Chicken, or Spicy Skillet Hoisin Chicken.

 

Prep Time

One Pan Teriyaki Chicken Thighs and Vegetables

8
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

4
  • 2/3 cup low sodium soy sauce (or tamari)
  • 1/4 cup water
  • 2.5 tbsp honey, melted (more to taste, gf if needed)
  • 1 tbsp cornstarch
  • 2 tsp. sesame oil
  • 4 U garlic cloves, minced
  • 1 tbsp ginger, minced
  • 1.33 lbs boneless skinless chicken thighs
  • 2 cups broccoli florets
  • 1 cup carrots, sliced
  • 1 cup sugar snap peas
  • 1 cup mushrooms, halved
  • 2 U green onions, sliced
  • Salt and pepper

Nutritional Facts

Serving Size: 
6 oz. chicken and 1 cup veggies
Amount Per Serving
Calories 316
Calories from Fat 24
% Daily Value *
Total Fat 8g
4%
Saturated Fat 2g
2%
Monounsaturated Fat 2g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 131mg
0%
Sodium 1 690mg
73%
Total Carbohydrate 25g
9%
Dietary Fiber 3g
12%
Sugars 15g
Protein 34g

Directions

  1. Heat the oven to 425 degrees. Spray a large baking sheet with cooking spray. For easier clean-up, first cover the baking sheet in foil and then spray.
  2. Add the soy sauce, water, honey, cornstarch, sesame oil, garlic, and ginger to a small sauce pan. Stir well and then bring to a boil. Cook, stirring frequently, until it becomes thick and bubbles. Turn off heat and set aside.
  3. Season the chicken with pepper on both sides. Place on the baking sheet and spoon about half the teriyaki sauce onto the chicken, making sure to coat both sides. Bake for 10 minutes.
  4. Remove from the oven and spread the vegetables on the baking sheet around the chicken. Return to oven and cook for 10-15 minutes until chicken is cooked through and vegetables are tender crisp.
  5. Remove from the oven and drizzle teriyaki sauce.
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† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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