Post by Loupy on Jul 2, 2018 18:06:17 GMT -7
One-Pan Teriyaki Chicken Veggie Bake (whole 30)
From: Stacie Hassing @ therealfoodrds.com/one-pan-teriyaki-chicken-veggie-bake/
Full of flavor, nutrient-dense veggies and satisfying protein. This One-Pan Teriyaki Chicken Veggie Bake that’s made with a simple homemade teriyaki sauce is Whole30-friendly and perfect for weeknight dinners. It makes for great leftovers too.
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Makes: 5-6 servings
INGREDIENTS
For the Teriyaki (double if you’d like extra for dipping)
1/2 cup coconut aminos
1 orange, juiced
2 Tbsp. water
1 1/2 Tbsp. toasted sesame oil
1 Tbsp. rice vinegar
2 garlic cloves, minced (or 1 tsp. garlic powder)
1/2 tsp. ground ginger
1-2 Tbsp. tapioca or arrowroot starch (optional – for thickening)
For the Chicken & Veggies
1 1/2 lbs. chicken breast, sliced in half the long way
3-4 cups broccoli florets
8 oz. sugar snap peas (1 small bag)
2 medium carrots, peeled and sliced into 1/4-1/2 inch rounds
1 bell pepper, cut into strips
1 small red onion, sliced
1 cup mushroom slices
2 tbsp. toasted sesame seeds
Cauliflower rice (store purchased or homemade) or brown rice
Sliced almonds, toasted (optional)
Cilantro, chopped (optional)
Instructions:
Preheat oven to 400℉ degrees.
In a small sauce pan over medium high-heat, combine the teriyaki sauce ingredients.
Bring to a boil and reduce heat.
Let simmer for 5-6 minutes until sauce has slightly thickened, stirring occasionally.
While sauce is simmering, prepare veggies and chicken.
Line a large sheet pan with parchment paper and add chicken.
Season chicken with salt and pepper and lightly brush each piece with teriyaki sauce.
Pre-bake chicken for 8 minutes.
After 8 minutes, remove from oven.
With a tongs, set chicken aside on a plate.
Add all of the prepared veggies to the pan and toss veggies with about 1/4-1/3 cup of the teriyaki sauce (there should be extra sauce remaining) until all of the veggies are coated.
If using your hands instead of a spoon or tongs, you may need to use your hands.
Make spaces for chicken within the sea of veggies, and add back to the pan.
Brush chicken with teriyaki sauce and return to oven.
Bake for 14-18 minutes or until chicken is cooked through and veggies are tender.
Toss veggies half way through baking time.
Baking time will depend on the thickness of chicken or cut of veggies.
If chicken is cooked through (reaches an internal temp of 165 degrees) before veggies are tender, remove chicken, cover chicken with foil and allow veggies to continue to bake until they are tender or done to your liking.
Once chicken and veggies are cooked through, remove from oven.
Brush chicken with teriyaki sauce once again and then sprinkle everything with sesame seeds.
Serve chicken and veggies over cauli-rice and top with toasted almonds and cilantro if desired.
If you made a double batch of the teriyaki sauce, serve along the side for dipping or you can also serve with coconut aminos.
Cook Note
As the recipe instructs, you’ll want to pre-cook the chicken for about 8 minutes before adding the veggies to the pan. This will increase the chances that the entire contents on the pan will cook properly and you’ll be able to take everything out of the oven at the same time. However, if the veggies or chicken gets done before the other, remove what’s done from the oven and continue to cook the rest.
Nutritional Information:
Calories: 251
Fat: 6g
Sodium: 442mg
Carbs: 16g
Fiber: 3g
Sugar: 9g
Protein: 29g
From: Stacie Hassing @ therealfoodrds.com/one-pan-teriyaki-chicken-veggie-bake/
Full of flavor, nutrient-dense veggies and satisfying protein. This One-Pan Teriyaki Chicken Veggie Bake that’s made with a simple homemade teriyaki sauce is Whole30-friendly and perfect for weeknight dinners. It makes for great leftovers too.
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Makes: 5-6 servings
INGREDIENTS
For the Teriyaki (double if you’d like extra for dipping)
1/2 cup coconut aminos
1 orange, juiced
2 Tbsp. water
1 1/2 Tbsp. toasted sesame oil
1 Tbsp. rice vinegar
2 garlic cloves, minced (or 1 tsp. garlic powder)
1/2 tsp. ground ginger
1-2 Tbsp. tapioca or arrowroot starch (optional – for thickening)
For the Chicken & Veggies
1 1/2 lbs. chicken breast, sliced in half the long way
3-4 cups broccoli florets
8 oz. sugar snap peas (1 small bag)
2 medium carrots, peeled and sliced into 1/4-1/2 inch rounds
1 bell pepper, cut into strips
1 small red onion, sliced
1 cup mushroom slices
2 tbsp. toasted sesame seeds
Cauliflower rice (store purchased or homemade) or brown rice
Sliced almonds, toasted (optional)
Cilantro, chopped (optional)
Instructions:
Preheat oven to 400℉ degrees.
In a small sauce pan over medium high-heat, combine the teriyaki sauce ingredients.
Bring to a boil and reduce heat.
Let simmer for 5-6 minutes until sauce has slightly thickened, stirring occasionally.
While sauce is simmering, prepare veggies and chicken.
Line a large sheet pan with parchment paper and add chicken.
Season chicken with salt and pepper and lightly brush each piece with teriyaki sauce.
Pre-bake chicken for 8 minutes.
After 8 minutes, remove from oven.
With a tongs, set chicken aside on a plate.
Add all of the prepared veggies to the pan and toss veggies with about 1/4-1/3 cup of the teriyaki sauce (there should be extra sauce remaining) until all of the veggies are coated.
If using your hands instead of a spoon or tongs, you may need to use your hands.
Make spaces for chicken within the sea of veggies, and add back to the pan.
Brush chicken with teriyaki sauce and return to oven.
Bake for 14-18 minutes or until chicken is cooked through and veggies are tender.
Toss veggies half way through baking time.
Baking time will depend on the thickness of chicken or cut of veggies.
If chicken is cooked through (reaches an internal temp of 165 degrees) before veggies are tender, remove chicken, cover chicken with foil and allow veggies to continue to bake until they are tender or done to your liking.
Once chicken and veggies are cooked through, remove from oven.
Brush chicken with teriyaki sauce once again and then sprinkle everything with sesame seeds.
Serve chicken and veggies over cauli-rice and top with toasted almonds and cilantro if desired.
If you made a double batch of the teriyaki sauce, serve along the side for dipping or you can also serve with coconut aminos.
Cook Note
As the recipe instructs, you’ll want to pre-cook the chicken for about 8 minutes before adding the veggies to the pan. This will increase the chances that the entire contents on the pan will cook properly and you’ll be able to take everything out of the oven at the same time. However, if the veggies or chicken gets done before the other, remove what’s done from the oven and continue to cook the rest.
Nutritional Information:
Calories: 251
Fat: 6g
Sodium: 442mg
Carbs: 16g
Fiber: 3g
Sugar: 9g
Protein: 29g
