Name: Sheet Pan Teriyaki Chicken
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Ingredients: Prepare the Teriyaki Marinade and Sauce: In a medium bowl, whisk together sesame oil, soy sauce, mirin, rice vinegar, brown sugar, minced garlic, and grated ginger. This mixture will serve as both the marinade for the chicken and the base for the teriyaki sauce. The combination of these ingredients creates the signature sweet, savory, and umami-rich flavor of teriyaki.; Marinate the Chicken: Place the cut chicken thighs in a large zip-top bag or a bowl. Pour about ¾ of the teriyaki marinade over the chicken, reserving the remaining ¼ of the marinade for the sauce. Ensure the chicken is well coated with the marinade. Marinate in the refrigerator for at least 30 minutes, or up to 4 hours for more intense flavor. Marinating allows the chicken to absorb the flavors and become more tender.; Prepare the Vegetables: While the chicken is marinating, prepare the vegetables. Wash and chop the broccoli florets, bell peppers, red onion, carrots, and zucchini (if using) into bite-sized pieces. Consistent sizing will help the vegetables cook evenly on the sheet pan.; Preheat Oven and Prepare Sheet Pan: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. Parchment paper also prevents sticking and promotes even cooking.; Arrange Chicken and Vegetables on Sheet Pan: Spread the marinated chicken and the chopped vegetables in a single layer on the prepared sheet pan. Avoid overcrowding the pan, as this can steam the vegetables instead of roasting them. If necessary, use two sheet pans to ensure everything is in a single layer.; Bake the Sheet Pan Teriyaki Chicken: Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. Chicken is cooked through when it reaches an internal temperature of 165°F (74°C). The vegetables should be tender but still retain a slight bite.; Make the Teriyaki Sauce: While the chicken and vegetables are baking, prepare the teriyaki sauce. In a small bowl, whisk together cornstarch and water to create a slurry. Pour the reserved marinade into a small saucepan. Bring the marinade to a simmer over medium heat. Add the cornstarch slurry to the simmering marinade and whisk constantly until the sauce thickens to your desired consistency. This usually takes just a minute or two. The cornstarch slurry thickens the sauce, creating a glossy teriyaki glaze.; Glaze and Serve: Once the chicken and vegetables are cooked, remove the sheet pan from the oven. Pour the thickened teriyaki sauce over the chicken and vegetables, tossing gently to coat everything evenly. Return the sheet pan to the oven for another 2-3 minutes to allow the sauce to glaze and caramelize slightly.; Garnish and Serve: Garnish with sesame seeds and chopped green onions, if desired. Serve the Sheet Pan Teriyaki Chicken immediately over cooked rice, quinoa, or noodles. Enjoy!

Description

Chicken Thighs (Boneless, Skinless): About 2 pounds, cut into 1-inch pieces. Chicken thighs are preferred for their juiciness and flavor, which hold up beautifully in the oven. You can also use chicken breasts, but be mindful they might cook slightly faster and can become drier if overcooked.
Broccoli Florets: 4 cups, roughly chopped. Broccoli provides a wonderful texture and absorbs the teriyaki sauce beautifully. It’s also a nutritional powerhouse packed with vitamins and fiber.
Bell Peppers (Various Colors): 2 large, sliced into strips. Using a mix of colors like red, yellow, and orange adds visual appeal and a variety of sweet pepper flavors. Bell peppers are rich in Vitamin C and antioxidants.
Red Onion: 1 medium, sliced into wedges. Red onion adds a slightly pungent and sweet flavor that complements the teriyaki sauce and other vegetables. It also caramelizes beautifully in the oven.
Carrots: 2 large, peeled and sliced into rounds or sticks. Carrots bring a touch of sweetness and a satisfying crunch to the dish. They are also a great source of beta-carotene.
Zucchini or Yellow Squash: 1 large (optional), sliced into half-moons. Zucchini or yellow squash adds a mild, slightly sweet flavor and a tender texture. They are also low in calories and high in water content.
Sesame Oil: 2 tablespoons. Sesame oil provides a nutty, aromatic base for the teriyaki marinade and sauce, enhancing the Asian-inspired flavors.
Soy Sauce (Low Sodium): ½ cup. Low sodium soy sauce provides the salty umami base for the teriyaki sauce. Using low sodium helps control the overall sodium content of the dish. You can also use tamari for a gluten-free option.
Mirin (Sweet Rice Wine): ¼ cup. Mirin adds a subtle sweetness and depth of flavor to the teriyaki sauce. If you don’t have mirin, you can substitute with dry sherry or rice vinegar with a teaspoon of sugar.
Rice Vinegar: 2 tablespoons. Rice vinegar adds a tangy counterpoint to the sweetness of the mirin and sugar, balancing the overall flavor profile of the teriyaki sauce.
Brown Sugar (Packed): ¼ cup. Brown sugar provides sweetness and a rich molasses flavor to the teriyaki sauce. You can adjust the amount to your preference.
Garlic: 3 cloves, minced. Garlic adds a pungent and savory flavor that is essential to teriyaki sauce. Freshly minced garlic is recommended for the best flavor.
Ginger: 1 tablespoon, grated fresh. Fresh ginger provides a warm, spicy, and slightly citrusy flavor that is characteristic of teriyaki sauce. Fresh ginger is preferred over powdered for a brighter flavor.
Cornstarch: 1 tablespoon. Cornstarch is used as a thickening agent for the teriyaki sauce, creating a glossy and coating consistency.
Water: 2 tablespoons. Water is mixed with cornstarch to create a slurry, which is then added to the sauce to thicken it.
Sesame Seeds (for garnish): Optional. Sesame seeds add a nutty flavor and a visual appeal when sprinkled over the finished dish.
Chopped Green Onions (for garnish): Optional. Green onions add a fresh, mild onion flavor and a pop of color when used as a garnish.
Cooked Rice or Quinoa (for serving): Optional. Rice or quinoa is a classic and healthy base for serving teriyaki chicken and vegetables.

Ingredients

Prepare the Teriyaki Marinade and Sauce: In a medium bowl, whisk together sesame oil, soy sauce, mirin, rice vinegar, brown sugar, minced garlic, and grated ginger. This mixture will serve as both the marinade for the chicken and the base for the teriyaki sauce. The combination of these ingredients creates the signature sweet, savory, and umami-rich flavor of teriyaki.
Marinate the Chicken: Place the cut chicken thighs in a large zip-top bag or a bowl. Pour about ¾ of the teriyaki marinade over the chicken, reserving the remaining ¼ of the marinade for the sauce. Ensure the chicken is well coated with the marinade. Marinate in the refrigerator for at least 30 minutes, or up to 4 hours for more intense flavor. Marinating allows the chicken to absorb the flavors and become more tender.
Prepare the Vegetables: While the chicken is marinating, prepare the vegetables. Wash and chop the broccoli florets, bell peppers, red onion, carrots, and zucchini (if using) into bite-sized pieces. Consistent sizing will help the vegetables cook evenly on the sheet pan.
Preheat Oven and Prepare Sheet Pan: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. Parchment paper also prevents sticking and promotes even cooking.
Arrange Chicken and Vegetables on Sheet Pan: Spread the marinated chicken and the chopped vegetables in a single layer on the prepared sheet pan. Avoid overcrowding the pan, as this can steam the vegetables instead of roasting them. If necessary, use two sheet pans to ensure everything is in a single layer.
Bake the Sheet Pan Teriyaki Chicken: Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. Chicken is cooked through when it reaches an internal temperature of 165°F (74°C). The vegetables should be tender but still retain a slight bite.
Make the Teriyaki Sauce: While the chicken and vegetables are baking, prepare the teriyaki sauce. In a small bowl, whisk together cornstarch and water to create a slurry. Pour the reserved marinade into a small saucepan. Bring the marinade to a simmer over medium heat. Add the cornstarch slurry to the simmering marinade and whisk constantly until the sauce thickens to your desired consistency. This usually takes just a minute or two. The cornstarch slurry thickens the sauce, creating a glossy teriyaki glaze.
Glaze and Serve: Once the chicken and vegetables are cooked, remove the sheet pan from the oven. Pour the thickened teriyaki sauce over the chicken and vegetables, tossing gently to coat everything evenly. Return the sheet pan to the oven for another 2-3 minutes to allow the sauce to glaze and caramelize slightly.
Garnish and Serve: Garnish with sesame seeds and chopped green onions, if desired. Serve the Sheet Pan Teriyaki Chicken immediately over cooked rice, quinoa, or noodles. Enjoy!

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Prep Time: 20 minutes
Cook Time: 25 minutes

Nutrition

Serving Size: one normal portion
Calories: 550
Fat: 30g
Carbohydrates: 40g
Protein: 45g