Description
Roasted Veggie & Chicken Box
Ingredients:
1 lb chicken thighs, cubed
1 cup broccoli
1 cup cherry tomatoes
1 cup corn (cut into wheels)
1 cup mushrooms
2 tbsp sesame oil
1 tbsp soy sauce
Salt and pepper
Instructions:
Preheat oven to 375°F (190°C).
Mix chicken and vegetables with sesame oil, soy sauce, salt, and pepper.
Arrange on a baking sheet and bake for 25 minutes.
Serve warm with rice or as a meal prep dish.
Asian-inspired flavors for a twist! Would you try adding teriyaki sauce?
#SesameChickenVeggies
Step-by-Step Guide
1. Preheat and Prep: Preheat your oven to 375°F (190°C). While it heats, cube 1 lb of chicken thighs and chop your vegetables into bite-sized pieces. For the corn, slice it into thick “wheels.”
2. Create the Marinade: In a large mixing bowl, whisk together 2 tablespoons of sesame oil and 1 tablespoon of soy sauce. Season generously with salt and pepper.
3. Coat Ingredients: Add the cubed chicken and all prepared vegetables (broccoli, cherry tomatoes, corn wheels, mushrooms) to the bowl. Toss thoroughly until everything is evenly coated with the oil and soy sauce mixture.
4. Arrange for Baking: Spread the chicken and vegetable mixture in a single layer on a large, rimmed baking sheet. Ensuring they are not crowded allows for proper roasting and browning.
5. Roast to Perfection: Place the baking sheet in the preheated oven. Bake for 25 minutes, or until the chicken is cooked through (internal temperature of 165°F) and the vegetables are tender with slight caramelization.
6. Serve or Store: Remove from the oven. Serve immediately, or let cool for meal prep storage.
Serving Suggestions
This versatile dish pairs beautifully with several sides. For a classic combo, serve it over a bed of steamed jasmine or brown rice. To keep it low-carb, try cauliflower rice or zucchini noodles. For added freshness, top with chopped green onions, a sprinkle of sesame seeds, or a drizzle of sriracha. As suggested, a teriyaki glaze added in the last 5 minutes of baking creates a deliciously sticky, sweet, and savory finish.
How-to Summary
Cube chicken and chop veggies. Toss with sesame oil, soy sauce, salt, and pepper. Spread on a baking sheet and roast at 375°F for 25 minutes. Serve with rice or pack for meals.
Frequently Asked Questions
Can I use chicken breasts instead of thighs? Yes, but chicken breasts are leaner and can dry out faster. Reduce the cooking time by 3-5 minutes and check for doneness earlier.
How do I store and reheat this for meal prep? Store in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave until steaming hot, or in a skillet over medium heat to restore texture.
What other vegetables can I use? This recipe is very flexible. Bell peppers, red onion, zucchini, snap peas, or carrots are all excellent additions or substitutions.
Is the dish gluten-free? To make it gluten-free, ensure you use tamari or a certified gluten-free soy sauce instead of regular soy sauce.
Can I make this recipe ahead of time? You can chop the vegetables and chicken the night before and store them separately in the fridge. Combine and toss with the sauce just before baking.
Common Mistakes to Avoid
- Overcrowding the Pan: Placing too much on the baking sheet steams the ingredients instead of roasting them. Use two sheets if necessary.
- Underseasoning: The oil and soy sauce base needs ample seasoning. Taste a vegetable before baking (or the marinade) and adjust salt and pepper.
- Uneven Cutting: Cutting chicken and vegetables into vastly different sizes leads to uneven cooking. Aim for uniform pieces.
- Skipping the Single Layer: Piling ingredients on top of each other prevents browning and crisp edges.
Conclusion
This Roasted Veggie & Chicken Box is the ultimate solution for a flavorful, healthy, and effortless dinner or meal prep. Its simplicity is its strength, requiring minimal hands-on time for maximum reward. The Asian-inspired sesame-soy base creates a deeply savory foundation that perfectly complements the sweet roasted vegetables and tender chicken. Highly customizable and reliably delicious, this one-pan wonder is sure to become a regular in your weekly rotation.
