The sheet pan chicken and veggie stir fry is a delicious and healthy meal that requires minimal effort. It's packed full of nutrient-rich veggies and lean protein. It's a versatile dish that lets you use up any vegetables you have on hand, and it's perfect for weeknight dinners.
The ingredients for this recipe are fairly common and should be readily available in most supermarkets. However, you may not regularly stock items like oyster sauce or sesame oil. They are typically found in the international or Asian section. These ingredients are key in achieving that authentic stir-fry flavor, so they're worth picking up.
Sheet Pan Chicken and Veggie Stir Fry Ingredients
boneless skinless chicken breasts: Lean protein that cooks quickly and absorbs the flavors of the stir-fry sauce.
asparagus: A green vegetable that adds a nice crunch and is high in fiber.
broccoli florets: Packed with vitamins and minerals, they add volume to the dish.
brussels sprouts: They turn crispy and delicious when roasted.
bell pepper: Adds color and sweetness to balance the savory elements.
red onion: Brings a hint of sharpness and enhances the overall flavor profile.
green onions and sesame seeds: Used for garnish, they provide a nice contrast in texture.
soy sauce: Gives the dish its salty, umami flavor.
rice wine vinegar: Adds a subtle tanginess that brightens up the dish.
avocado oil: With a high smoke point, it's ideal for roasting at high temperatures.
oyster sauce: Offers a unique combination of sweet, salty, and umami flavors.
black pepper: Adds a bit of heat to the dish.
garlic powder: Provides a robust flavor that complements the other ingredients.
sesame oil: Used sparingly, it imparts a distinct, nutty flavor.
ground ginger: Brings a warm and spicy note that pairs well with the other ingredients.
One reader, Anabel Greenwood says:
This sheet pan chicken and veggie stir fry recipe is a game-changer! The flavors are incredible, and it's so easy to make. The veggies come out perfectly crisp, and the chicken is tender and juicy. Plus, the cleanup is a breeze. I'm definitely making this again!
Key Techniques for Mastering Sheet Pan Stir Fry
Marinating the chicken: Combine the chicken and stir-fry sauce in a large bowl, and refrigerate to marinate while preparing the veggies.
Chopping the veggies: Cut the asparagus, broccoli, Brussels sprouts, bell pepper, and red onion into bite-sized pieces.
Making the stir-fry sauce: Whisk together soy sauce, rice wine vinegar, avocado oil, oyster sauce, black pepper, garlic powder, sesame oil, and ground ginger until well combined.
Baking the chicken and veggies: Spread the marinated chicken and veggies onto a greased baking sheet and bake at 425°F for 14-16 minutes, stirring halfway through, until the chicken is cooked through and the veggies are tender.
Serving the dish: Once cooked, remove from the oven and serve immediately, garnishing with green onions and sesame seeds if desired.
How To Make Sheet Pan Chicken and Veggie “Stir Fry”
Make a healthy and guilt-free breakfast with this sheet pan chicken tossed with flavorful stir-fried veggies and herbs for a light yet filling meal.
Serves:
Ingredients
- 1¼lbsboneless skinless chicken breastscut into bite-sized pieces
- stir-fry sauce
- ½lbasparaguscut into bite-sized pieces
- 3cupsbroccoli florets
- 2cupsBrussels sprouts
- 1pcbell peppercored and sliced into bite-sized pieces
- 1red onionpeeled and thinly sliced
- green onionsfor garnish
- sesame seedstoasted, for garnish
- ⅓cupsoy sauce
- 3tbsprice wine vinegar
- 2tbspavocado oil or olive oil
- 1tbspoyster sauce
- 1tspblack pepper
- 1tspgarlic powder
- 1tspsesame oil
- ¼tspground ginger
Instructions
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Heat oven to 425 degrees F. Grease a large baking sheet with cooking spray, and set aside.
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Combine the chicken and stir-fry sauce together in a large bowl, and toss until combined. Refrigerate and let the chicken marinate while you chop the remaining veggies.
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Once the veggies are ready, add them to the bowl with the chicken, and toss until the veggies are evenly coated with the sauce.
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Turn the chicken and veggies out onto the prepared baking sheet, and spread them out so that they are in an even layer.
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Bake for 14 to 16 minutes, stirring once halfway through until the chicken is cooked through and no longer pink inside
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Whisk all ingredients together until combined to make the stir-fry sauce and top it with the chicken.
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Remove from the oven and serve immediately.
Nutrition
- Calories: 413.33kcal
- Fat: 9.79g
- Saturated Fat: 1.55g
- Trans Fat: 0.01g
- Monounsaturated Fat: 4.37g
- Polyunsaturated Fat: 2.31g
- Carbohydrates: 40.10g
- Fiber: 13.88g
- Sugar: 11.99g
- Protein: 50.56g
- Cholesterol: 55.19mg
- Sodium: 14151.82mg
- Calcium: 238.34mg
- Potassium: 2617.87mg
- Iron: 14.98mg
- Vitamin A: 273.36µg
- Vitamin C: 110.31mg
Expert Tip for Perfecting Sheet Pan Stir Fry
To ensure that your chicken and vegetables are cooked evenly, it's important to cut them into similar-sized pieces. This will not only help them cook at the same rate, but also ensure that every bite is packed with flavor. Additionally, stirring the ingredients halfway through the cooking process will help them to cook evenly and prevent any pieces from becoming overly browned or burnt.
Time-Saving Tips for Preparing Sheet Pan Chicken and Veggie Stir Fry
Prep ahead: Chop and marinate the chicken and veggies the night before to save time on the day of cooking.
Use pre-cut veggies: Save time by using pre-cut vegetables from the grocery store to skip the chopping process.
One-pan clean-up: Line the baking sheet with parchment paper for easy cleanup and less time spent on washing dishes.
Multi-task: While the chicken and veggies are baking, use that time to prepare any additional side dishes or set the table.
Substitute Ingredients For Sheet Pan Chicken and Veggie “Stir Fry” Recipe
boneless skinless chicken breasts - Substitute with boneless skinless turkey breasts: Turkey breasts are a lean and healthy alternative to chicken breasts, with a similar texture and flavor profile.
asparagus - Substitute with green beans: Green beans are a suitable substitute for asparagus, providing a similar crisp texture and a slightly sweet flavor.
broccoli florets - Substitute with cauliflower florets: Cauliflower can be used as a substitute for broccoli, offering a similar texture and the ability to absorb flavors well when stir-fried.
brussels sprouts - Substitute with snap peas: Snap peas can be used as a substitute for brussels sprouts, providing a crunchy texture and a slightly sweet flavor.
bell pepper - Substitute with zucchini: Zucchini can be used as a substitute for bell pepper, adding a mild, slightly sweet flavor and a crisp texture to the stir-fry.
red onion - Substitute with shallots: Shallots can be used as a substitute for red onion, providing a milder, sweeter flavor to the dish.
soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce, offering a similar umami-rich flavor and saltiness.
rice wine vinegar - Substitute with apple cider vinegar: Apple cider vinegar can be used as a substitute for rice wine vinegar, providing a slightly fruity and tangy flavor to the dish.
avocado oil - Substitute with olive oil: Olive oil can be used as a substitute for avocado oil, providing a similar mild flavor and high smoke point for stir-frying.
oyster sauce - Substitute with hoisin sauce: Hoisin sauce can be used as a substitute for oyster sauce, offering a sweet and savory flavor to the stir-fry.
sesame oil - Substitute with peanut oil: Peanut oil can be used as a substitute for sesame oil, providing a nutty flavor and high smoke point for stir-frying.
ground ginger - Substitute with freshly grated ginger: Freshly grated ginger can be used as a substitute for ground ginger, providing a more intense and fresher ginger flavor.
How to Beautifully Present Sheet Pan Chicken and Veggie Stir Fry
Elevate the plating: Arrange the stir-fried chicken and veggies in an artful and visually appealing manner on the plate, ensuring each component is showcased beautifully.
Incorporate vibrant colors: Utilize the natural colors of the vegetables to create a visually stunning and appetizing presentation that will captivate the judges' attention.
Garnish with finesse: Sprinkle the dish with toasted sesame seeds and finely chopped green onions to add texture and a pop of color, enhancing the overall aesthetic appeal.
Balance the composition: Ensure a harmonious balance of chicken and vegetables on the plate, creating an elegant and sophisticated presentation that reflects precision and attention to detail.
Utilize negative space: Embrace the concept of negative space on the plate, allowing the dish to breathe and creating a visually striking presentation that exudes sophistication.
Incorporate geometric elements: Introduce geometric shapes or patterns using the vegetables to add a modern and artistic touch to the plating, showcasing creativity and culinary finesse.
Highlight the stir-fry sauce: Drizzle the stir-fry sauce in a deliberate and artistic manner, adding a touch of elegance and flavor to the overall presentation.
Essential Kitchen Tools for Making Stir Fry
- Baking sheet: A flat, rectangular metal pan used for baking and roasting foods in the oven.
- Cooking spray: A non-stick cooking spray used to grease pans and prevent food from sticking.
- Large bowl: A spacious container used for mixing and tossing ingredients.
- Whisk: A kitchen utensil used for blending and mixing ingredients together.
- Measuring cups and spoons: Used for accurately measuring ingredients in cooking and baking.
- Knife: A sharp tool used for cutting and chopping ingredients.
- Cutting board: A sturdy surface used for cutting and preparing ingredients.
Storing and Freezing Guide for Sheet Pan Chicken and Veggie Stir Fry
Let the sheet pan chicken and veggie stir fry cool completely before storing it in an airtight container or resealable plastic bag. This will help prevent condensation from forming and keep the dish fresh longer.
Store the leftovers in the refrigerator for up to 3-4 days. To reheat, simply microwave or stir-fry the chicken and veggies until heated through.
If you want to freeze the leftovers, transfer the cooled stir fry to a freezer-safe container or resealable plastic bag. Remove as much air as possible before sealing to prevent freezer burn.
Label the container or bag with the date and contents, so you can easily keep track of when it was frozen.
Freeze the sheet pan chicken and veggie stir fry for up to 2-3 months. When ready to eat, thaw the stir fry in the refrigerator overnight.
Reheat the thawed stir fry in a skillet or wok over medium-high heat until the chicken is heated through and the vegetables are tender-crisp. You may need to add a splash of water or chicken broth to help loosen up the sauce and prevent the dish from drying out.
Alternatively, you can reheat the frozen stir fry directly from the freezer. Simply transfer the frozen contents to a skillet or wok and cook over medium-high heat, stirring frequently, until the chicken and veggies are heated through and the sauce is bubbling. This may take a bit longer than reheating from the refrigerator, so be patient and adjust the heat as needed to prevent burning.
The Best Methods for Reheating Leftover Stir Fry
To reheat leftover sheet pan chicken and veggie stir fry, preheat your oven to 375°F (190°C). Transfer the leftovers to an oven-safe dish and cover it with aluminum foil. Bake for about 15-20 minutes, or until the chicken and veggies are heated through. This method helps to retain the moisture and prevent the food from drying out.
Another option is to reheat the stir fry in a skillet on the stovetop. Add a tablespoon of oil or water to the pan and heat it over medium heat. Add the leftovers and stir occasionally until the food is heated through. This method allows you to quickly reheat the dish and even add some extra vegetables or sauce if desired.
For a quick and easy reheating method, use your microwave. Transfer the leftovers to a microwave-safe dish and cover it with a damp paper towel. This will help to keep the chicken and vegetables moist. Microwave on high for 1-2 minutes, stirring halfway through, or until the food is heated to your liking. Be careful not to overheat, as this can cause the chicken to become tough and rubbery.
If you have a bit more time, consider transforming your leftover sheet pan stir fry into a new dish. Chop up the chicken and vegetables and use them as a filling for tacos, burritos, or quesadillas. You can also add the leftovers to a salad or soup for a quick and satisfying meal.
Lastly, if you have a rice cooker or instant pot, you can easily reheat your stir fry along with some rice. Simply add the leftovers and a splash of water or broth to the pot, and cook according to the manufacturer's instructions. This method allows you to reheat both the stir fry and rice simultaneously, making for a convenient and complete meal.
Surprising Trivia About Sheet Pan Chicken and Veggie Stir Fry
Sheet pan chicken and veggie stir fry is a versatile and healthy meal option that can be customized with various vegetables and sauces. It's a convenient and time-saving dish as it can be prepared in one pan, minimizing cleanup. This cooking method also helps to retain the nutrients in the vegetables. Additionally, the dish can be easily adapted to suit different dietary preferences, such as low-carb or gluten-free diets. It's a great way to incorporate a variety of nutrient-rich vegetables into your diet, making it a wholesome and satisfying meal option.
Budget-Friendly: Is This Stir Fry Recipe Economical?
The cost-effectiveness of this sheet pan chicken and veggie stir fry recipe is quite high. The use of affordable ingredients such as chicken, asparagus, broccoli, brussels sprouts, bell pepper, and red onion makes it a budget-friendly option for a household. The stir-fry sauce ingredients are also commonly found in most kitchens, further adding to its cost-effectiveness. The approximate cost for a household of 4 people would be around $20-$25, making it an economical and nutritious meal option. Overall Verdict: 9/10
Is This Stir Fry Recipe Healthy or Unhealthy?
The sheet pan chicken and veggie stir fry recipe is a healthy and well-balanced meal that incorporates lean protein, fiber-rich vegetables, and a flavorful sauce. The recipe features boneless, skinless chicken breasts, which are a great source of lean protein, along with a variety of nutritious vegetables like asparagus, broccoli, brussels sprouts, bell pepper, and onions. These vegetables provide essential vitamins, minerals, and dietary fiber.
The stir-fry sauce is made with mostly healthy ingredients like soy sauce, rice wine vinegar, and sesame oil, which add flavor without excessive calories or unhealthy fats. However, the recipe does include oyster sauce, which is relatively high in sodium.
To further enhance the healthiness of this recipe, consider the following suggestions:
- Reduce the amount of soy sauce and oyster sauce to lower the overall sodium content. You can replace some of the soy sauce with low-sodium alternatives or use more rice wine vinegar for flavor.
- Add more variety of vegetables to increase the nutrient density of the dish. Consider including carrots, mushrooms, or bok choy for additional vitamins and minerals.
- Use a healthier cooking oil, such as coconut oil or olive oil, instead of avocado oil. These oils are rich in healthy fats and have additional health benefits.
- Serve the stir fry with a side of brown rice or quinoa instead of white rice to increase the fiber content and provide more complex carbohydrates.
- Garnish the dish with fresh herbs like cilantro or Thai basil for added flavor and potential health benefits.
Our Editor's Honest Opinion on This Stir Fry Recipe
This sheet pan chicken and veggie stir fry recipe is a delightful and convenient way to enjoy a healthy and flavorful meal. The combination of tender chicken and vibrant, crisp vegetables, all coated in a savory stir-fry sauce, creates a harmonious balance of flavors and textures. The method of baking the ingredients on a sheet pan allows for easy preparation and minimal cleanup, making it a perfect option for busy weeknights. The use of fresh and colorful vegetables adds a beautiful visual appeal to the dish, while the aromatic stir-fry sauce ties everything together with its rich and savory notes. Overall, this recipe is a winner for both taste and convenience.
Enhance Your Sheet Pan Chicken and Veggie “Stir Fry” Recipe with These Unique Side Dishes:
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Why trust this Sheet Pan Chicken and Veggie “Stir Fry” Recipe:
This sheet pan chicken and veggie stir-fry recipe is a trustworthy choice for a delicious and healthy meal. The boneless skinless chicken breasts are a lean source of protein, while the asparagus, broccoli florets, brussels sprouts, bell pepper, and red onion provide a variety of essential nutrients and fiber. The flavorful stir-fry sauce, made with soy sauce, rice wine vinegar, avocado oil, oyster sauce, black pepper, garlic powder, sesame oil, and ground ginger, adds a delicious umami taste to the dish. This recipe is a convenient and reliable option for a satisfying and nutritious meal.
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