This recipe requires just one pan and six ingredients, yet provides a serving of vegetables and more than 34 grams of protein. If you’re watching your carbs, replace the brown rice with cauliflower rice or extra vegetables.
Active time: 10 minutes | Total time: 35 minutes
Sheet Pan Chicken Teriyaki with Vegetables
Ingredients
- Cooking sprayÂ
- 1 lb boneless, skinless chicken breast, cut in half lengthwise
- 3 cups broccoli florets
- 1 cup carrots
- 1 red bell pepper, sliced
- 1/4 cup teriyaki sauce
- 4 cups cooked brown rice, for serving
Directions
Preheat the oven to 400°F. Line a large rimmed baking sheet with foil and coat with cooking spray.
Spread the carrots on the prepared baking sheet and roast for 5 minutes. Add the chicken, broccoli, and bell pepper to the pan, drizzle with the teriyaki sauce, and toss to coat evenly. Spread everything in a single layer and roast for 15–20 minutes, or until the chicken is cooked through to an internal temperature of 165°F and the vegetables are tender.
Divide the rice among four bowls, top with the chicken and vegetables, and serve immediately.
Serves: 4 | Serving Size: about 4 oz chicken, 1 cup vegetables, 1 cup rice
Nutrition (per serving): Calories: 438; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 83mg; Sodium: 679mg; Carbohydrate: 63g; Dietary Fiber: 7g; Sugar: 11g; Protein: 34g
Nutrition Bonus: Calcium: 8%; Iron: 12%; Potassium: 949mg; Vitamin A: 78%; Vitamin C: 166%
Originally published: June 20, 2019; Updated May 2026
The post Sheet Pan Chicken Teriyaki with Vegetables appeared first on MyFitnessPal Blog.
