Low-Carb Chicken Stir-Fry Sheet Pan Meal (Video)
When you need an easy chicken dinner the whole family will love, it doesn’t get much better than this Low-Carb Chicken Stir-Fry Sheet Pan Meal. And this recipe is also low-glycemic, dairy-free, South Beach Diet friendly, and can be gluten-free if you choose gluten-free soy sauce. Use the Recipes-by-Diet-Type Index to find more recipes like this one.
Watch the video to see if you might like to make Low-Carb Chicken Stir-Fry Sheet Pan Meal
I like to start out the new year with a knock-your-socks-off new recipe, but yesterday I wanted to talk about the expanded Recipes-by-Diet-Type categories on the blog, and how I want my blog to be useful for those following many different types of carb-conscious diets, so check that out if you missed it and give me your feedback. And that means that this Low-Carb Chicken Stir-Fry Sheet Pan Meal is the very first new recipe of 2017!
I know I’m not the only one who always starts off the new year with a desire to lose a few pounds, so for anyone who’s a bit more diet-conscious than usual right now I’ll be posting more frequently for the first few weeks of January. I’ll try to give you plenty of options for low-carb meals by sharing some great new recipes and featuring January favorites from the past.
This idea for taking all the ingredients that usually would go into a chicken stir-fry and cooking them in a hot oven for a sheet pan meal, just popped into my head one day. I made the Low-Carb Chicken Stir-Fry Sheet Pan Meal with both Jake and Kara to get the timing right.
And then before I had a chance to post it I saw a very similar recipe one day in a Facebook group where bloggers share each other’s recipes! And when I clicked through to look at that recipe I saw that it had been adapted from someone else as well, so I’m starting to feel that there really are very few original cooking ideas left!
But even if it didn’t turn out to be all that original, this Low-Carb Chicken Stir-Fry Sheet Pan Meal is absolutely the bomb! This could not be easier or more delicious, and I’d even make a bet that everyone in your family will gobble it up. (Well, not the vegetarians, but you know what I mean.)
And this is pretty low in carbs. We used one tablespoon of Stevia Granulated Sweetener combined with one tablespoon of agave or maple syrup to give a slightly sweet flavor like so many stir-fries have. And in a recipe that makes four generous servings (or more) that’s not many grams of sugar per serving. Everything else here is pretty low in carbs.If you enjoyed my previous Roasted Asian Salmon, Spicy Roasted Green Beans and Shrimp, or Roasted Lemon Chicken sheet pan meals, I hope you’ll give this one a try!
Trim 3 boneless, skinless chicken breasts and cut into pieces at least 1 inch square. Mix soy sauce, unsweetened rice vinegar, granulated Stevia, agave or maple syrup, sesame oil, and garlic powder to make the marinade. Put chicken in a Ziploc bag with half the marinade and let it marinate at least 4 hours (or all day while you’re at work.) When you’re ready to cook, cover a baking sheet with foil and preheat it in the oven, drain the chicken, and let chicken start to cook.
While the chicken cooks trim sugar snap peas and cut the red bell peppers into same-size pieces. Toss vegetables with some peanut oil. After chicken has cooked 8 minutes, arrange the veggies around the chicken pieces on the baking sheet. Cook 12 minutes more, or until chicken is cooked through and lightly browned. Brush chicken and veggies with the remaining marinade.
Serve hot and devour! This would be great with The BEST Easy Cauliflower Rice with Garlic and Green Onions on the side for a low-carb meal.
Low-Carb Chicken Stir-Fry Sheet Pan Meal
(Makes 4 or more servings, depending on what you serve it with. Recipe created by Kalyn, although it seems like quite a few other people had this idea as well!)
3 boneless, skinless chicken breasts, trimmed and cut into pieces at least 1 inch square
2 red bell peppers, core cut out and cut into strips the size of sugar snap peas
2 cups trimmed sugar snap peas
1 1/2 T peanut oil
1-2 T sesame seeds, preferably black
1/3 cup soy sauce (gluten-free if needed)
2 T unseasoned (unsweetened) rice vinegar
1 T Stevia Granulated Sweetener or another low-carb sweetener
1 T agave nectar or maple syrup (or use another tablespoon of sweetener if you prefer)
1 T sesame oil
1/2 tsp. garlic powder
Trim the chicken breasts and cut into pieces at least 1 inch square. Combine soy sauce, rice vinegar, Stevia, agave or maple syrup, sesame oil and garlic powder. Put the chicken into a Ziploc bag and pour in HALF the marinade. Let chicken marinate in the fridge for at least 4 hours (or all day while you’re at work would be even better.)
When you’re ready to cook, cover a large baking sheet with foil, then put it in the oven and let the pan get hot while the oven heats to 425F/220C. Drain the marinated chicken well in a colander placed in the sink. Remove the hot baking sheet from the oven and spread the chicken out over the surface (so pieces are not touching). Put baking sheet into the oven and cook chicken 8 minutes.
While the chicken cooks, trim ends of the sugar snap peas. Cut out the core and seeds of the red bell peppers and discard; then cut peppers into strips about the same thickness as the sugar snap peas. Put veggies into a bowl and toss with the peanut oil.
After 8 minutes, remove pan from the oven and arrange the veggies around the chicken, trying to have each vegetable piece touching the pan as much as you can. Put back into the oven and cook about 12 minutes more, or until the chicken is cooked through and lightly browned. Brush cooked chicken and vegetables with the remaining marinade and sprinkle with black sesame seeds. Serve hot.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Even if you use the one tablespoon of agave or maple syrup, the amount of added sugar per serving is minimal here (and you’re only eating the small amount of the marinade that sticks to the meat and veggies.) Even though they have a slightly sweet flavor, red bell peppers and sugar snap peas are both pretty low in carbs, so this should be approved for low-carb and low-glycemic diets. I’d eat this for any phase of the South Beach Diet, although you might want to use all Stevia in the marinade if you’re doing Phase One.
Find More Recipes Like This One:
Use the Diet Type photo index pages to find more recipes suitable for a specific eating plan. Or Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Low-Carb Chicken Cooked in the Oven:
Low-Carb Pepperoni Pizza Chicken Bake ~ Kalyn’s Kitchen
Three-Step Juicy Italian Baked Chicken ~ Wholesome Yum
Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan ~ Kalyn’s Kitchen