Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal
This Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs! And this low-carb sheet pan meal is also Keto, low-glycemic, gluten-free (with gluten-free soy sauce, dairy-free, and South Beach Diet friendly. Use the Low-Carb Recipes Index to find more recipes like this one.
Tuesday is Halloween, and then (gasp!) the next day it’s November! Most people love the holiday season, but for anyone who’s trying to follow some type of carb-conscious eating plan, I don’t think there’s any doubt that November and December are two of the hardest months of the year to watch your carbs. I do try to help, but even on this blog there are always a few more indulgent treats than usual showing up during the holidays. So when I was looking at the recipes I’d worked on lately I thought it might be good to at least start out the week with a new recipe that’s definitely a healthy option. Do you like the sound of that?
This Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal has similar flavors to the take-out Sesame Chicken and Broccoli that I’m guessing most people have had at least a few times, but there is no carb-loaded coating on the chicken, and the sauce isn’t sweetened with sugar like take-out Sesame Chicken would be. And this tasty sheet pan meal couldn’t be easier to make. You could cut up the chicken and make the marinade the night before; then let it marinate while you’re at work all day (or at least 4-5 hours.) Then dinner can be on the table in less than 30 minutes! I used some foil to make the pan even easier to clean, but if you’re not a fan of cooking with foil just cook the chicken and broccoli right on the sheet pan! I didn’t try this out on any kids, but I’m guessing it’s pretty kid-friendly too.
And keep this tasty recipe in mind during the holidays when you get overloaded with too many treats and need an easy meal that’s also healthy!
Cut the chicken into pieces about 1 inch square. Mix the soy sauce, rice vinegar, sesame oil, granulated Stevia (or other sweetener of your choice), agave nectar, maple syrup, or sugar-free maple syrup (or more sweetener of your choice), and garlic powder to make the marinade. Marinate the chicken 4-5 hours, or all day while you’re at work (reserving at least 1/4 cup of the marinade to glaze the chicken and broccoli with after it cooks.) When you’re ready to cook, drain the chicken in a colander placed in the sink while you preheat oven and baking sheet to 425F/220C.
When the oven and baking sheet are hot, add the chicken and cook 8 minutes. Cut up the broccoli into bite-sized florets and toss with some peanut oil. After 8 minutes, tuck the pieces of broccoli in among the chicken and put the baking sheet back in the oven for 12-14 minutes more. When it’s done, brush chicken and broccoli with the reserved glaze.
Dinner is ready! Serve hot, with something like The BEST Easy Cauliflower Rice with Garlic and Green Onion for a low-carb side dish if you’d like!
Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal
Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs!
- 3 large boneless, skinless chicken breasts, cut into 1 inch pieces
- 2 lb. broccoli crowns, trimmed and cut into bite-sized pieces
- 1 T peanut oil
- black sesame seeds for garnish (optional; regular sesame seeds are also fine)
- 1/3 cup soy sauce (gluten-free if needed, I used gluten-free Tamari)
- 1 T unseasoned rice vinegar (don’t use seasoned vinegar which contains sugar)
- 1 T + 1 tsp.Asian Sesame Oil
- 1 T granulated Stevia sweetener (or other sweetener of your choice)
- 1 T agave nectar, maple syrup, or sugar-free maple syrup (or other sweetener of your choice)
- 1/2 tsp. garlic powder
- Trim chicken breasts removing any fat and undesirable parts and cut the chicken into pieces about 1 inch square.
- Mix together the soy sauce, rice vinegar, sesame oil, granulated Stevia or other sweetener, agave or other sweetener, and garlic powder to make the marinade/glaze.
- Put chicken pieces in a Ziploc bag or plastic container with a snap-tight lid and add the marinade, reserving 1/4 cup marinade to glaze the chicken and broccoli with after it’s cooked.
- Let chicken marinate in the fridge at least 4-5 hours, or all day while you’re at work will be fine.
- When you’re ready to cook, drain the chicken in a colander placed in the sink.
- Cover baking sheet with foil (or spray the heated pan later with non-stick spray if you’re not using foil.) Put the baking sheet into the oven and preheat to 425F/220C.
- When the oven has come to temperature, put chicken pieces on the hot baking sheet, spray with non-stick spray if you didn’t use foil, and put it back into the oven, and cook 8 minutes.
- While chicken cooks, trim the broccoli, cut into same-size florets, and put broccoli into a bowl and toss with the peanut oil.
- After 8 minutes, remove baking sheet and tuck the broccoli pieces among the pieces of chicken on the baking sheet. Put it back into the oven and cook 12-14 minutes more, or until chicken and broccoli is done to your liking.
- Brush the hot chicken and broccoli with the reserved glaze, and garnish with black sesame seed (or sesame seeds) if desired. Serve hot
Here are sources for some of the ingredients I used: peanut oil, black sesame seeds, Tamari, unseasoned rice vinegar, Asian Sesame Oil, granulated Stevia sweetener, agave nectar, maple syrup, sugar-free maple syrup, garlic powder.
This recipe was inspired by Low-Carb Chicken Stir-Fry Sheet Pan Meal and Quick Roasted Broccoli with Soy Sauce and Sesame Oil.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This recipe would be great for any low-glycemic or low-carb diet, including any phase of the South Beach Diet. Even if you choose to use agave nectar or pure maple syrup as a sweetener, the amount of carbs per serving will still be very low.
Find More Recipes Like This One:
Use the Diet Type index pages to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.
More Sheet Pan Meals you Might Like:
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Low-Carb Roasted Asian Shrimp and Brussels Sprouts Sheet Pan Meal ~ Kalyn’s Kitchen
Sheet Pan Mexican Fajitas ~ Amanda’s Cookin’
Roasted Lemon Chicken and Green Beans Sheet Pan Meal ~ Kalyn’s Kitchen
Sheet Pan Sausage Dinner ~ Lemons for Lulu