Sheet Pan Asian Chicken Stir Fry

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Sheet Pan Asian Chicken Stir Fry cooks in 15 minutes for a healthy dinner packed with chicken, veggies, and a homemade stir fry sauce.

297 CALORIES 18g CARBS 9g FAT 32g PROTEIN
6
Freestyle™ SmartPoints™ New!
(6 Old SmartPoints™)
(7 PointsPlus®)

Sheet Pan Asian Chicken Stir Fry is the easiest way to make a quick stir fry that's full of flavor in under 15 minutes!

Stir fries are one of those dinners that I rely on all the time. They are fast, easy, and I almost always have ingredients on hand that can quickly morph into some type of Asian inspired quick dinner. However sometimes even the idea of standing at the stove for 15 minutes tending to the stir-fry seems like too much work. On those nights, this is your recipe. No standing by the stove - just toss everything on a sheet pan and in no time you'll have dinner on the table.

Sheet Pan Asian Chicken Stir Fry in a bowl marinating.

Now in true short-cut fashion, here is what I recommend to really make this dinner quick and easy. Chopping veggies can be time consuming, so instead head over to the freshly bagged produce and grab a bag of Asian veggies. I got mine at Trader Joe's and everything is pre-chopped and ready to go. All I had to do was break up a few pieces of especially large broccoli. Then while the chicken was cooking, I popped a bag of frozen brown rice into the microwave. Three minutes later - perfectly cooked brown rice. You could use quinoa, brown rice, or cauliflower rice - all of which is now readily available in the freezer section of most stores.

Sheet Pan Asian Chicken Stir Fry on the sheet pan before being cooked.

Here are some things to keep in mind when making this Sheet Pan Asian Chicken Stir-Fry:

  • This is one of those recipes where you can play with the proportions in the stir-fry sauce until it is exactly what your family likes. If you like a thicker sauce, use extra oyster sauce. For a sweeter sauce, add more honey. If you love spice, then up the Asian chili paste or use Sriracha if that is what you have on hand. You can also add some fresh garlic and ginger to the sauce and sometimes I use hoisin sauce instead of oyster sauce if I run out.
  • When it comes to veggies, the sky is the limit. Usually I opt for a pre-chopped bag of Asian or stir-fry veggies since it is usually cheaper than buying all the individual vegetables and it cuts down on prep time but you can definitely create your own mix. Just try to use vegetables that cook relatively quickly and if you use a heartier vegetables like sweet potatoes or butternut squash, toss it in the oven beforehand to let it precook.
  • I have made a vegetarian version of this recipe using tofu that turned out great. Make sure to dry the tofu first using paper towels or a tofu press. For a bit more crunch, toss it with cornstarch before adding it to the sauce.
  • This recipe is excellent for meal prep. Make up a batch on the weekend and quickly pack it for weekday lunches. Just add a grain like brown rice, quinoa, or farro or opt for a low carb version like cauliflower rice or spaghetti squash. Make sure to drizzle the grains with the extra sauce from the sheet pan for extra flavor.

Sheet Pan Asian Chicken Stir Fry just out of the oven with sesame seeds.

Looking for more healthy Asian dinner recipes?

Here are some tools and products I used when cooking this recipe:

  • Baking sheet: There are so many options out there but I have been using this brand for years and find they hold up really well.
  • Low sodium soy sauce or coconut aminos: When it comes to soy sauce, I always opt for low sodium soy sauce and many times use coconut aminos instead which have lower sodium and are gluten free.
  • Sambel olek: When it comes to Asian hot sauce, I switch between Sriracha and Sambal Olek, a thicker chili paste flecked with garlic. I can't decide which I like better, but I love the garlic flavor in the sambel olek.

Sheet Pan Asian Chicken Stir Fry packed up for meal prep.

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The Recipe

Sheet Pan Asian Chicken Stir Fry

PREP TIME: 5 Min
COOK TIME: 15 Min
TOTAL TIME: 20 Min
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Ingredients

US METRICS
  • 1.33 lbs. boneless skinless chicken thighs
  • 1/4 cup soy sauce (GF if needed)
  • 2 tbsp oyster sauce (GF if needed)
  • 2 tbsp rice wine vinegar
  • 1 tbsp sesame oil
  • 1 tbsp honey (or brown sugar, leave out or Stevia for low carb)
  • 4 cups mixed Asian vegetables

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Instructions

  1. Preheat the oven to 425 degrees. Cut the chicken into 1 inch slices.
  2. Mix together the soy sauce, oyster sauce, rice vinegar, honey, and garlic chili paste. Add the chicken to the mixture. If you have time, let the chicken marinate in the sauce for 15 minutes. You can also marinate longer if desired.
  3. Add the vegetable to the chicken and stir to coat.
  4. Spread out the chicken and vegetables on to a baking sheet. Bake for 10-12 minutes until chicken is cooked through and veggies are tender. If desired, broil the last 1-2 minutes to brown the chicken.
Nutritional Facts
Serving Size: 6 oz. chicken and 1 cup veggie
Amount Per Serving
Calories 297
Calories from Fat 33
% Daily Value *
Total Fat 9g
6%
Saturated Fat 2g
3%
Monounsaturated Fat 2g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 131mg
0%
Sodium 1533mg
67%
Total Carbohydrate 18g
6%
Dietary Fiber 5g
17%
Sugars 9g
Protein 32g

* 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.

Sheet Pan Asian Chicken Stir Fry
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
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