One Pan Soy Chicken and Vegetables

By on
320 CALORIES 17g CARBS 11g FAT 39g PROTEIN
6
Freestyle™ SmartPoints™ New!
(6 Old SmartPoints™)
(8 PointsPlus®)

A simple weeknight dinner, this One Pan Soy Chicken and Vegetables, is ready in less than 30 minutes and a dish your whole family will love.

I can pretty much get behind any meal that is cooked entirely on one sheet pan. It makes for easy clean up and any time I can spend away from the kitchen sink, is time I am happy to gain back. It means more Netflix, let's be honest.

This twist on stir-fry dish combines tons of veggies and juicy chicken thighs with a light stir-fry sauce made with soy sauce, rice vinegar, sesame oil, garlic, and ginger. It also has some oyster sauce, which helps to add some richness and thicken it up. To make this dish even easier, you could use a bag of pre-chopped Asian veggies and then it really is under 5 minutes of prep.

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The Recipe

One Pan Soy Chicken and Vegetables

PREP TIME: 10 Min
COOK TIME: 25 Min
TOTAL TIME: 35 Min
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Ingredients

US METRICS
  • 1/4 cup low sodium soy sauce
  • 2 tbsp oyster sauce
  • 1 tbsp rice wine vinegar
  • 1 tbsp freshly grated ginger
  • 1 tbsp sesame oil
  • 1 teaspoon cornstarch
  • 2 U cloves garlic, 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
  • 1 cup shelled edamame
  • 2 U green onions, sliced
  • Salt and pepper

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Instructions

  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, oyster sauce, rice vinegar, sesame oil, cornstarch, garlic, and ginger to a small bowl. Stir together.
  3. Season the chicken with pepper on both sides. Place on the baking sheet and drizzle with the soy mixture so that both sided are covered. Place in the oven and cook for 10 minutes.
  4. Remove from the oven and spread the vegetables on the baking sheet around the chicken. Drizzle with the soy mixture. Return to oven and cook for 10-15 minutes until chicken is cooked through and vegetables are tender crisp.
Nutritional Facts
Serving Size: 6 oz. chicken and 1 cup veggies
Amount Per Serving
Calories 320
Calories from Fat 46
% Daily Value *
Total Fat 11g
8%
Saturated Fat 2g
3%
Monounsaturated Fat 3g
0%
Polyunsaturated Fat 3g
0%
Cholesterol 131mg
0%
Sodium 1048mg
46%
Total Carbohydrate 17g
6%
Dietary Fiber 6g
22%
Sugars 4g
Protein 39g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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