Yield: 4 servings
Sesame Chicken and Broccoli Sheet Pan Meal
Prep Time
5 hours 10 minutes
Cook Time
22 minutes
Total Time
5 hours 32 minutes
Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs!
Ingredients
- 3 large boneless, skinless chicken breasts, cut into 1 inch pieces
- 4 generous cups broccoli flowerets
- 1 T peanut oil
- black sesame seeds for garnish (optional; regular sesame seeds are also fine)
Marinade/Glaze Ingredients
- 1/3 cup soy sauce (see notes)
- 1 T unseasoned rice vinegar (don't use seasoned vinegar which contains sugar)
- 1 T + 1 tsp.Asian Sesame Oil
- 1 T granulated sweetener of your choice (see notes)
- 1 T sugar-free maple syrup (see notes)
- 1/2 tsp. garlic powder
Instructions
- 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, sweetener, maple syrup, 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, spray with non-stick spray if you didn't use foil, put chicken pieces on the hot baking sheet, 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 Seeds (affiliate link) or sesame seeds if desired. Serve hot
Notes
I used Tamari (affiliate link) gluten-free soy sauce, Golden Monkfruit Sweetener (affiliate link), and sugar-free maple syrup (affiliate link) for this recipe. You could also use agave nectar or regular maple syrup if you don't mind a few more carbs.
This recipe was inspired by Low-Carb Chicken Stir-Fry Sheet Pan Meal and Quick Roasted Broccoli with Soy Sauce and Sesame Oil.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 319Total Fat 14gSaturated Fat 3gUnsaturated Fat 10gCholesterol 77mgSodium 1295mgCarbohydrates 11.5gFiber 6gSugar 3gProtein 35g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.