Sesame Garlic Sheet Pan Chicken and Vegetables Recipe

Sesame Garlic Sheet Pan Chicken and Vegetables Recipe 

Are you looking for a delicious, easy-to-make meal perfect for busy weeknights? Meet your new favourite dish: Sesame Garlic Sheet Pan Chicken and Vegetables. This recipe brings together succulent chicken thighs, fresh vegetables, and a mouthwatering sesame garlic sauce, all baked to perfection on a single sheet pan. Imagine coming home after a long day and having this flavorful and nutritious meal ready in under an hour. Sounds enticing, right?

Table of Contents

       Jump to the recipe

• Ingredients
• Serving Size and Nutritional Value
• Preparation Time
• Step-by-Step Preparation
• Cooking Time and Temperature
• Tips for Perfect Sheet Pan Meals
• Variations to Try
• How to Serve Your Sheet Pan Chicken and Vegetables
• Storing and Reheating Instructions
• Health Benefits of Sesame and Garlic
• Pairing Suggestions
• Why Sheet Pan Meals are a Game-Changer
• Conclusion
• Frequently Asked Questions (FAQs)

Ingredients for Sesame Garlic Sheet Pan Chicken and Vegetables

To make this delightful recipe, you will need:

• Chicken Thighs: 6 boneless, skinless
• Vegetables: 1 red bell pepper, 1 yellow bell pepper, 1 medium zucchini, 1 red onion, 1 cup broccoli florets
• Garlic: 4 cloves, minced
• Sesame Oil: 2 tablespoons
• Soy Sauce: 3 tablespoons
• Honey: 2 tablespoons
• Rice Vinegar: 1 tablespoon
• Sesame Seeds: 1 tablespoon
• Salt and Pepper: to taste
• Green Onions: 2, thinly sliced for garnish

Serving Size and Nutritional Value

This recipe serves four people. Each serving contains approximately:

• Calories: 450
• Protein: 30g
• Carbohydrates: 20g
• Fat: 25g

Preparation Time

This recipe has been designed with simplicity in mind. Here’s a breakdown of the time required:

• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Total Time: 45 minutes

Step-by-Step Preparation

• Preheat Your Oven: Begin by preheating your oven to 400°F (200°C). This temperature is ideal for roasting chicken and vegetables evenly.
• Prepare the Vegetables: Wash and cut the bell peppers, zucchini, and red onion into bite-sized pieces. Separate the broccoli into small florets.
• Season the Chicken: Pat dry the chicken thighs and season them with salt and pepper on both sides.
• Make the Sauce: In a bowl, combine minced garlic, sesame oil, soy sauce, honey, and rice vinegar. Mix well to ensure all ingredients are thoroughly combined.
• Marinate the Chicken: Place the chicken thighs in a ziplock bag or a shallow dish. Pour half of the sauce over the chicken and let it marinate for at least 10 minutes. This allows the flavours to penetrate the meat.
• Arrange on a Sheet Pan: Spread the vegetables evenly on a large sheet pan. Nestle the marinated chicken thighs among the vegetables. Drizzle the remaining sauce over the vegetables and chicken.
• Sprinkle Sesame Seeds: Lightly sprinkle sesame seeds over the entire pan for an added crunch and nutty flavour.

Cooking Time and Temperature

Bake the chicken and vegetables in the preheated oven for about 25 minutes or until the chicken is fully cooked and the vegetables are tender. If you prefer your chicken with a slightly crispier exterior, you can broil it for an additional 2-3 minutes at the end.

Tips for Perfect Sheet Pan Meals

• Uniform Cuts: Ensure the vegetables are cut into similar-sized pieces for even cooking.
• Avoid Overcrowding: Use a large enough sheet pan so the chicken and vegetables aren’t crowded. This helps in achieving a perfect roast with caramelized edges.
• Lining the Pan: For easy cleanup, consider lining your sheet pan with parchment paper or aluminium foil.

try Now Chicken Keema Recipe: An Easy and Delicious Indian Style Recipe

Variations to Try

Feeling adventurous? Here are a few variations to elevate your dish:

• Spicy Kick: Add a teaspoon of sriracha or chilli flakes to the sauce for a spicy version.
• Different Vegetables: Swap out some of the vegetables with baby carrots, snow peas, or Brussels sprouts.
• Use Chicken Breasts: If you prefer leaner meat, substitute chicken thighs with boneless, skinless chicken breasts.

How to Serve Your Sheet Pan Chicken and Vegetables

This dish is versatile and can be served in various ways:

• Over Rice: Serve the chicken and vegetables over a bed of steamed jasmine or brown rice for a complete meal.
• With Noodles: Pair with soba or udon noodles tossed in a bit of soy sauce and sesame oil.
• On Its Own: It’s flavorful enough to be enjoyed as is, making it a great low-carb meal option.

Storing and Reheating Instructions

If you have leftovers, don’t worry! Store them in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken and vegetables on a baking sheet and warm in a preheated oven at 350°F (175°C) for about 10 minutes. Alternatively, you can reheat in the microwave for 1-2 minutes.

Health Benefits of Sesame and Garlic

Both sesame and garlic are known for their numerous health benefits:

• Garlic: Rich in antioxidants and known for its immune-boosting properties, garlic also has anti-inflammatory and heart health benefits.
• Sesame Oil: Packed with healthy fats, sesame oil can improve heart health and provide anti-inflammatory benefits.

Pairing Suggestions

A great meal is often complemented by the right sides. Here are some suggestions:

• Salad: A light Asian-inspired cucumber salad with a tangy dressing pairs beautifully with this dish.
• Soup: A simple miso soup can provide a comforting start to the meal.
• Wine: A light white wine such as Sauvignon Blanc or a Riesling can enhance the flavours of the sesame garlic sauce.

Why Sheet Pan Meals are a Game-Changer

Sheet pan meals are popular for a reason. They are easy to prepare, require minimal cleanup, and can be incredibly versatile. Imagine a canvas where you can mix and match your favourite proteins and vegetables, all cooked together to create a symphony of flavours. It’s a busy cook’s dream come true!

Conclusion

Sesame Garlic Sheet Pan Chicken and Vegetables is a dish that’s not only packed with flavour but also quick and simple to make. It’s a perfect example of how healthy eating doesn’t need to be complicated. Whether you’re cooking for your family or hosting a dinner party, this recipe is sure to impress.

Frequently Asked Questions (FAQs)

1. Can I use frozen vegetables instead of fresh?
   Yes, you can use frozen vegetables, but be sure to thaw and pat them dry to avoid excess moisture, which can make the dish soggy.
2. Can I make this dish ahead of time?
   Absolutely! You can marinate the chicken and chop the vegetables a day in advance. Store them in the refrigerator and assemble them on the sheet pan when ready to bake.
3. Is it possible to make this dish vegetarian?
   Yes, simply omit the chicken and replace it with extra firm tofu or more vegetables like sweet potatoes or mushrooms.
4. Can I use another type of oil instead of sesame oil?
   Yes, you can use olive oil or avocado oil, but keep in mind that it will alter the flavour profile slightly.
5. What should I do if my chicken isn’t fully cooked after 25 minutes?
   If the chicken isn’t fully cooked, return the sheet pan to the oven and check every 5 minutes until the chicken reaches an internal temperature of 165°F (74°C).