One Pan Teriyaki Chicken Thighs and Vegetables

By on
Jump to Recipe keyboard_arrow_down
316 CALORIES 25g CARBS 8g FAT 34g PROTEIN
7
Freestyle™ SmartPoints™ New!
(7 Old SmartPoints™)
(8 PointsPlus®)

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.

 

The Recipe

One Pan Teriyaki Chicken Thighs and Vegetables

Adapted from therecipecritic.com
PREP TIME: 10 Min
COOK TIME: 25 Min
TOTAL TIME: 35 Min
  • printPrint Recipe
  • file_downloadDownload PDF

Ingredients

US METRICS
  • 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

Like this Recipe? Try our Meal Plans!

  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information and Points

Instructions

(Hide Photos)
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.

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 1690mg
73%
Total Carbohydrate 25g
9%
Dietary Fiber 3g
12%
Sugars 15g
Protein 34g

* 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.
0 Comments
On One Pan Teriyaki Chicken Thighs and Vegetables
user image
Instagram
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.