Teriyaki Chicken, Roasted Vegetables, and Rice Pilaf

by | Apr 26, 2017 | Dinner Ideas, Uncategorized |

Bet you thought my first post would be some rich, high fat dessert, but nope! As a busy working Mom, I am always looking for ways to make cooking for my family quicker and/or easier. I am a huge fan of one pot meals, slow cooker meals, and now these sheet pan dinners. Basically, you just toss all of your ingredients onto a sheet pan and bake it together. Depending on the size of your family and the pans themselves you may need to use two pans, as I did here since we were feeding extra people, but for an average family of 3-4 you can usually fit it all on one sheet pan.

 

You can also make this meal even simpler by eliminating the rice and adding potatoes to your veggie mix for roasting to truly make it a one pan dinner. I was in the mood for variety and testing recipes so I decided to serve rice pilaf with the chicken and veg.

 

Start by making the teriyaki sauce. Simply combine all ingredients in a small sauce pan, whisk together and bring to a simmer over medium heat. You are basically just looking for the sauce to thicken, which should take about 5-7 minutes once it begins to simmer. The longer you cook it, the thicker it will become. Once the sauce has thickened, remove the pan from the heat and set aside.

 

Next turn your oven on to 400 F and allow to pre-heat while you prep your vegetable mixture. You can use any combination you enjoy so feel free to add or omit based on your family’s preferences. Today I chose to use: carrots, sweet potatoes, green beans, mushrooms, and onions. Place your veggies on the sheet pan and drizzle with olive oil and then sprinkle with sea salt and black pepper. If using one sheet pan, slide veggies to one side of pan leaving room for the meat at the other end. If you need more room for larger amounts you can simply spread the veggies out across the entire pan and use a second one for cooking the chicken. I highly recommend lining your pan(s) with either parchment or foil first to make clean up much easier, especially with that sweet teriyaki sauce.

Next arrange your chicken on the pan in a single layer and spoon some sauce on top to coat.

Place pan(s) in oven and time for 10 mins. Flip chicken over and spoon some sauce on the second side to coat and then flip vegetables with a spatula. Return to oven for 15 mins. I opted to turn my broiler on for a few minutes at the end to caramelize the teriyaki on the chicken further but it is not necessary, just a preference.

For the rice pilaf, add olive oil and finely minced onions to a heavy bottom saucepan over medium heat and cook stirring frequently until onions turn translucent and start to slightly brown.

Add rice and stir to coat the rice with the oil mixture. Add chicken stock and bring to a boil.

Reduce heat to low and cover and simmer until liquid is absorbed, approx 20 mins. Remove from heat and let stand approx 5 mins. Fluff with fork, add salt and pepper to taste and garnish with parsley.

And there you have it, homemade teriyaki chicken, fresh roasted vegetables, and a fluffy rice pilaf. This was a hit with my family and I hope it will be for yours as well.

Recipe adapted from Life Made SweeterĀ 

Teriyaki Sauce

  • 1/4 cup low sodium soy sauce
  • 1/4 cup honey
  • 1/4 cup apple juice
  • 3 Tbsp water
  • 1-1/2 tsp sesame oil
  • 1 Tbsp minced garlic (about 3 cloves)
  • 3/4 tsp ground ginger
  • 1 Tbsp cornstarch

Combine all ingredients in a small sauce pan, whisk together and bring to a simmer over medium heat until sauce thickens, about 5-7 minutes. Remove from heat and set aside.

Sheet Pan Ingredients

  • 4 boneless skinless chicken breasts (I sliced mine in 1/2 to make thinner pieces)
  • 1 cup baby carrots
  • 1 cup green beans
  • 1/2 cup white onion, cut into chunks and separated
  • 1 cuo mushrooms, quartered
  • 1 cup sweet potatoes, cut into cubes
  • 1-2 Tbsp olive oil, to taste
  • salt and black pepper, to taste

Pre-heat oven to 400 F. Place veggies on a parchment lined sheet pan and drizzle with olive oil, sea salt and black pepper. Arrange chicken on the pan in a single layer and spoon sauce on top to coat. Bake 10 mins. Flip chicken over and spoon some sauce on top to coat and then flip vegetables with a spatula. Return to oven for 15 mins. Optional, broil approx 3 mins.

Rice Pilaf

  • 2 Tbsp olive oil
  • 1 small white onion, finely minced
  • 1 cup brown rice
  • 1 cup white rice
  • 4 cups low sodium chicken broth
  • salt and black pepper, to taste
  • parsley for garnish

Add olive oil and finely minced onions to a heavy bottom saucepan over medium heat and cook stirring frequently until onions turn translucent and start to slightly brown. Add rice and stir to coat with the oil mixture. Add chicken stock and bring to a boil. Reduce heat to low and cover and simmer until liquid is absorbed, approx 20 mins. Remove from heat and let stand approx 5 mins. Fluff with fork, add salt and pepper to taste and garnish with parsley.

Hi, I'm TJ!

Welcome to Susie's!

This blog focuses on sweet treats as well as family dinners. Join me in my retail bakery as well as in my home kitchen where you'll find a variety of yummy recipes, some indulgent and some healthy lifestyle too.

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