Sheet-Pan Garlic-Soy Chicken & Vegetables
Enjoy a hassle-free, flavor-packed dinner with Sheet-Pan Garlic-Soy Chicken & Vegetables. Succulent chicken breasts are marinated in a savory garlic-soy sauce, then roasted alongside an array of vibrant vegetables. This one-pan wonder not only delivers on taste but also makes clean-up a breeze, making it an ideal choice for busy weeknights or family gatherings.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: Asian
Ingredients
Scale
- 4 boneless, skinless chicken breasts (1.5 lbs)
- 4 cloves fresh garlic, minced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup broccoli florets
- 2 medium carrots, thinly sliced
- ¼ cup low-sodium soy sauce
- 2 tbsp brown sugar
- 2 tbsp olive oil
- ½ tsp black pepper
Instructions
- Preheat your oven to 400°F (200°C) and lightly spray a baking sheet with nonstick cooking spray.
- Season the chicken breasts with salt and pepper and place them on one side of the prepared baking sheet.
- Arrange the sliced bell peppers, broccoli florets, and carrots on the other side.
- In a bowl, whisk together soy sauce, brown sugar, olive oil, minced garlic, and black pepper until well combined.
- Drizzle half of the sauce over both the chicken and vegetables; toss gently to coat evenly.
- Roast in the preheated oven for about 25-30 minutes or until the chicken reaches an internal temperature of 165°F (75°C) and vegetables are tender yet crisp.
Nutrition
- Serving Size: 1 plate (approximately 400g)
- Calories: 330
- Sugar: 6g
- Sodium: 720mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 23g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 70mg
Keywords: For extra flavor, marinate the chicken for at least 30 minutes before cooking. Feel free to substitute seasonal vegetables or proteins like tofu for a vegetarian option. Leftovers can be stored in an airtight container in the fridge for up to three days.