Sheet Pan Teriyaki Chicken and Vegetables

Ingredients

• 3.75 cup Cooked rice (Rinse and cook enough rice to yield 3.75 cups; approximately 1 cup dry rice yields 2.5 cups cooked.)
• 2 lb Boneless skinless chicken thighs
• 1 tbsp Oil (For coating the chicken.)
• 1 tbsp Soy sauce (Low sodium; use gluten-free soy sauce if needed.)
• 2 tsp Garlic powder (For seasoning the chicken.)
• 0.5 tsp White pepper (Optional, but recommended.)
• 1 lb Broccoli florets (Washed and cut into florets.)
• 1 medium Sweet potato (Cut into large chunks, approximately 1/2 inch wide and 1.5–2 inches long.)
• 1 tbsp Oil (For the vegetables and sheet pan; spray or drizzle as needed.)
• Salt (To taste, for the potatoes and broccoli.)
• 0.25 cup Soy sauce (Low sodium; use gluten-free soy sauce if needed. For the teriyaki sauce.)
• 0.25 cup Mirin (Japanese sweet rice wine; hon mirin or standard mirin rice cooking wine may be used.)
• 3 tbsp Water (For the teriyaki sauce.)
• 1 tbsp White vinegar (For the teriyaki sauce.)
• 2 tbsp Brown sugar (For the teriyaki sauce.)
• 2 cloves Garlic (Grated into the teriyaki sauce.)

Steps

1. 1

   Rinse the rice and cook enough to yield 3.75 cups cooked rice. As a guideline, 1 cup of dry rice yields about 2.5 cups cooked, depending on the rice and cooking method. Set the cooked rice aside.

2. 2

   Preheat the oven to 425°F (218°C).

3. 3

   Place the chicken thighs in a bowl. Add 1 tablespoon oil, 1 tablespoon soy sauce, the garlic powder, and the white pepper. Mix thoroughly until every piece is evenly coated.

4. 4

   Line a sheet pan with foil for easier cleanup. If available, place a wire rack on the pan to elevate the chicken. Arrange the chicken thighs across the rack or sheet pan and place it on a bottom oven rack. Bake for 25 minutes, until the chicken is cooked through.

5. 5

   Wash the broccoli and sweet potato. Cut the broccoli into florets and the sweet potato into large chunks, approximately 1/2 inch wide and 1.5–2 inches long.

6. 6

   Lightly spray or coat a large sheet pan with oil. Add the sweet potato chunks, sprinkle with salt, and toss until they are evenly coated.

7. 7

   Place the sweet potatoes in the oven and roast for 10 minutes before adding the broccoli.

8. 8

   Remove the sheet pan from the oven and add the broccoli. Add a little oil and salt to the broccoli, toss to coat, and return the pan to the oven.

9. 9

   Roast the sweet potatoes and broccoli together for an additional 8–10 minutes, until the sweet potatoes are tender and the broccoli is browned at the edges.

10. 10

    Add the soy sauce, mirin, water, white vinegar, and brown sugar to a small saucepan. Grate in the garlic.

11. 11

    Whisk the sauce ingredients together over medium heat and bring the mixture to a light boil.

12. 12

    Once the sauce boils, reduce the heat to a simmer and cook for 8–10 minutes, whisking occasionally.

13. 13

    Continue simmering until the sauce slightly thickens. It is ready when bubbles begin forming around the outside of the pot and the hot sauce lightly coats a spoon. It will not be very thick while hot. Set it aside.

14. 14

    When the chicken is finished baking, transfer it to a cutting board and cut it into slices. Return the sliced chicken to the sheet pan.

15. 15

    Drizzle approximately two-thirds to three-quarters of the teriyaki sauce over the chicken and stir until every piece is coated.

16. 16

    Set the oven to broil. Broil the sauced chicken for 3–6 minutes, stirring occasionally, until the pieces are well browned. Watch closely so the sauce does not burn.

17. 17

    Divide 0.75 cup cooked rice among each of 5 meal-prep containers or plates. Divide the chicken, sweet potatoes, and broccoli evenly among the portions, then drizzle the remaining teriyaki sauce over the chicken.

18. 18

    Refrigerate the portions. They will keep for up to 5 days in the refrigerator.

Notes

The finished meal keeps for up to 5 days in the refrigerator. If mirin is unavailable, seasoned rice wine vinegar can be substituted, though the flavor will differ. Use low-sodium soy sauce and gluten-free soy sauce if needed.

Nutrition per serving

• main dish
• meal prep
• sheet-pan
• baked
• broiled
• Japanese-inspired
• high-protein
• gluten-free option