Introduction
For those looking for a healthy, flavorful, and low-maintenance meal, this Teriyaki Chicken & Veggies One Pan Meal is a perfect choice. It brings together tender, marinated chicken breast pieces and a colorful array of vegetables, all coated in a rich teriyaki sauce. This easy-to-follow, one-pan recipe is perfect for busy weeknights, offering a well-balanced meal that’s not only delicious but also visually appealing. By using G Hughes Teriyaki Sauce, the dish offers a flavorful and healthier twist on traditional teriyaki chicken.
Overview of the Recipe
This Teriyaki Chicken & Veggies One Pan Meal is designed for simplicity. After marinating the chicken in a flavorful teriyaki sauce, it’s combined with vibrant veggies like bell peppers, broccoli, mushrooms, and onion. Everything is then seasoned, topped with butter, and baked until golden and juicy, making it a complete dish full of both protein and essential vitamins.
History and Origin of Teriyaki
The term “teriyaki” comes from Japanese cuisine, combining “teri,” meaning luster, and “yaki,” meaning grill or broil. Traditional teriyaki involves grilling or broiling meats that are marinated in a sweet soy-based sauce. In Japan, the sauce itself is typically simple, made with soy sauce, mirin, and sugar. This one-pan Teriyaki Chicken recipe adapts this classic into a more convenient, Western-style baked dish that captures the essence of teriyaki without needing a grill or broiler.
Ingredients:
- 3 chicken breasts, cubed
- G Hughes Teriyaki Sauce
- 1 large onion, diced
- 2 large bell peppers, diced
- 1 cup broccoli florets
- 1 cup mushrooms, halved
- 2 tbsp garlic, minced
- 4 tbsp butter, cut into pieces
- 2 tbsp ginger, minced
- Salt & pepper, to taste
Instructions:
- Marinate the Chicken
- Place the cubed chicken breast pieces in a medium-sized bowl.
- Add enough G Hughes Teriyaki Sauce to coat all the chicken pieces thoroughly. Stir to ensure every piece is well-covered.
- Cover the bowl and place it in the refrigerator. Let the chicken marinate for 1-2 hours to allow the flavors to infuse.
- Prepare the Vegetables
- While the chicken is marinating, prepare the vegetables.
- Dice the large onion and bell peppers into medium-sized pieces.
- Halve the mushrooms, and make sure to have fresh broccoli florets washed and ready.
- Combine Ingredients
- In a large mixing bowl, combine the marinated chicken with the prepared vegetables.
- Pour additional teriyaki sauce if you want a richer teriyaki flavor.
- Add Seasonings
- Add minced garlic and ginger to the chicken and vegetable mixture.
- Season with salt and pepper according to your preference, keeping in mind that the teriyaki sauce already contains some saltiness.
- Assemble in Baking Dish
- Transfer the entire chicken and vegetable mixture into a large baking dish, spreading it evenly.
- Dot the top with small pieces of butter, distributing them across the surface to enhance flavor and aid in caramelizing the vegetables as they bake.
- Bake
- Preheat your oven to 400°F (200°C).
- Once heated, place the baking dish in the oven.
- Bake for approximately 45 minutes to 1 hour, or until the chicken is fully cooked and the vegetables are tender and lightly browned.
- Serve and Enjoy
- Carefully remove the baking dish from the oven and allow it to cool slightly.
- Serve hot, spooning out portions of chicken and vegetables with extra teriyaki sauce drizzled over if desired.
Cooking Time
- Preparation Time: 15-20 minutes
- Marinating Time: 1-2 hours
- Baking Time: 45 minutes to 1 hour
Pairing and Serving Suggestions
This Teriyaki Chicken & Veggies One Pan Meal can be enjoyed on its own or paired with several sides to create a more filling spread. Here are a few ideas:
- Rice: Serve alongside steamed jasmine or brown rice to absorb the rich teriyaki sauce.
- Noodles: Rice noodles or soba noodles work well, adding a light, complementary texture.
- Salad: A fresh green salad with a light vinaigrette provides a refreshing contrast to the savory teriyaki flavors.
Variations of the Recipe
Feel free to experiment with different vegetables, proteins, and flavors for a unique twist on this classic recipe.
- Alternative Proteins:
Swap chicken with shrimp, tofu, or beef cubes to customize the recipe based on your protein preference. - Spicy Kick:
Add a tablespoon of sriracha or chili paste for a spicy teriyaki chicken variation. - Different Vegetables:
Experiment with zucchini, snow peas, snap peas, or baby corn for a change in color, taste, and texture. - Low-Sodium Option:
If you’re watching your salt intake, try using a low-sodium teriyaki sauce or reducing the added salt in the recipe.
Health Benefits
This dish combines lean protein, healthy fats, and an assortment of vegetables, creating a nutrient-dense, balanced meal.
- Chicken Breast: High in protein, chicken breast supports muscle maintenance and provides essential amino acids.
- Vegetables: Bell peppers, broccoli, mushrooms, and onions contribute antioxidants, vitamins, and minerals to the dish, supporting immune health and aiding in digestion.
- Ginger and Garlic: Both ginger and garlic are known for their anti-inflammatory properties and potential immune-boosting effects.
FAQs
Q: Can I use frozen vegetables?
A: Yes, frozen vegetables can be used in place of fresh ones, but keep in mind that they may release more water during baking. To avoid excess liquid, consider thawing and patting them dry before adding.
Q: Can I prep this meal in advance?
A: Absolutely! Marinate the chicken and prepare the vegetables up to a day ahead. Assemble in the baking dish, cover, and refrigerate until ready to bake.
Q: How do I store leftovers?
A: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until warmed through.
Q: Can I make this dish gluten-free?
A: Yes, simply use a gluten-free teriyaki sauce, as some sauces contain soy sauce, which may include gluten.
Conclusion
The Teriyaki Chicken & Veggies One Pan Meal is a convenient, flavorful option for anyone seeking a nutritious, delicious meal that’s easy to prepare. Whether you’re a teriyaki enthusiast or a beginner in the kitchen, this recipe is versatile and approachable, making it a great choice for family dinners, meal prep, or even a special weekday meal.
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Teriyaki Chicken & Veggies One Pan Meal Recipe
- Total Time: Approximately 1 hour 15 minutes - 1 hour 30 minutes
- Yield: 4 servings 1x
Description
This Teriyaki Chicken & Veggies One Pan Meal offers a savory, low-maintenance dinner with tender marinated chicken, vibrant vegetables, and a rich teriyaki glaze. Baked to perfection, it’s a great option for weeknights and meal prepping, delivering both flavor and nutrition in one pan.
Ingredients
- 3 chicken breasts, cubed
- 1 cup G Hughes Teriyaki Sauce (or preferred brand)
- 1 large onion, diced
- 2 large bell peppers, diced
- 1 cup broccoli florets
- 1 cup mushrooms, halved
- 2 tbsp garlic, minced
- 4 tbsp butter, cut into pieces
- 2 tbsp ginger, minced
- Salt & pepper, to taste
Instructions
- Marinate: In a bowl, coat the cubed chicken with teriyaki sauce and marinate for 1-2 hours in the refrigerator.
- Prep Vegetables: Dice the onion and bell peppers, halve mushrooms, and ready broccoli florets.
- Combine: Mix the marinated chicken and veggies in a large bowl. Add extra teriyaki sauce if desired.
- Season: Stir in minced garlic, ginger, salt, and pepper.
- Bake: Spread the mixture in a baking dish. Top with butter pieces. Bake at 400°F (200°C) for 45 minutes to 1 hour until chicken is cooked and vegetables are tender.
- Serve: Remove from oven and serve hot.
Notes
For added flavor, try using a dash of chili flakes or a squeeze of lemon. This recipe can be customized with various vegetables and is perfect with rice or noodles on the side.
- Prep Time: 15-20 minutes
- Cook Time: 45 minutes - 1 hour
- Category: Dinner, Main Course
- Method: Baking
- Cuisine: Japanese-Inspired
Nutrition
- Calories: 310 kcal
- Sugar: 7g
- Sodium: 600mg
- Fat: 16g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 30g
Keywords: One Pan Teriyaki Chicken, Teriyaki Chicken and Vegetables, Easy Teriyaki Chicken Bake, Sheet Pan Teriyaki Chicken