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Sheet-Pan Garlic-Soy Chicken & Vegetables

This easy dish comes together quickly and is cooked all on one baking sheet. Putting the pan in the oven while it preheats makes it hot enough to lightly sear the chicken and vegetables, adding texture and flavor and also reducing the cook time. Chicken thighs emerge from the oven succulent and coated in the savory sauce (with less salt because of the low-sodium soy sauce) and fragrant from the garlic, ginger and scallions. We recommend serving this with brown rice or whole-wheat noodles.

Active Time
20 mins
Total Time
40 mins
Yield
Serves 4

How to Make It

1. Step
Place a large rimmed baking sheet in the oven; preheat to 400°F.
2. Step
Combine soy sauce, brown sugar, garlic, canola oil, ginger and crushed red pepper in a small skillet; bring to a simmer over medium-high heat. Cook, stirring, until the sugar is dissolved.
3. Step
Place chicken, snap peas, bell pepper and scallions in a large bowl. Add the soy mixture and stir to coat. Remove the baking sheet from the oven and coat with cooking spray. Spread the chicken and vegetable mixture in an even layer on the hot baking sheet. Bake, stirring once, until the chicken is cooked through and the vegetables are tender, about 20 minutes. Drizzle with sesame oil and stir to coat.

Ingredients

  • ¼ cup low-sodium soy sauce
  • 2 tablespoons packed brown sugar
  • 3 cloves garlic, grated
  • 2 teaspoons canola oil
  • 2 teaspoons grated fresh ginger
  • ¼ teaspoon crushed red pepper
  • 1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch strips
  • 2 cups sugar snap peas, trimmed
  • 1 medium red or orange bell pepper, cut into 1-inch strips
  • 1 bunch scallions, trimmed and cut into 1-inch pieces
  • 1 teaspoon sesame oil

Tags

Dairy-FreeDiabetes AppropriateEgg FreeHigh-ProteinNut-Free

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