Sesame Chicken & Broccoli Sheet Pan Meal

Sheet pan meals are a minimal effort way to get dinner on the table when you’re busy and pressed for time or just not feeling too ambitious!  A little bit of prep work in the morning makes it easy to put this together after a long day. Chicken breast is on sale at No Frills this week for $2.88/lb, with 4 large breasts in a package. After you cut the meat from the bone, it is the perfect amount for this recipe. Broccoli is on sale at Metro. for $2.49.  If you don’t have sesame seeds on hand, they are very inexpensive and a little goes a long way. Same thing with the sesame oil. It lasts a long time in the fridge and brings an authentic flavour to any Asian inspired dishes you make. Lastly, if you don’t have rice vinegar, I have substituted white wine vinegar with good results. Cook up some rice while this bakes in the oven and dinner is done!

My darling husband is my very own personal food critic and had a few suggestions to make the first time I made this, which I actually agreed with! We both felt it was too sweet, so next time, I will omit either the maple syrup or the sugar/sweetener. We also both thought it could use some more garlic and perhaps a sprinkling of green onion as a garnish. It it one of those recipes that you can play with and make your own!

Ingredients:

4 chicken breasts, cut into 1″ pieces

4 generous cups broccoli florets

1 Tbsp oil of choice

sesame seeds for garnish

Marinade:

1/3 cup soya sauce

1 Tbsp rice vinegar

1 Tbsp + 1 tsp sesame oil

1 Tbsp maple syrup

1 Tbsp sugar or sweetner

1/2 tsp garlic powder

Method:

Trim chicken breasts of any fat and cut into 1″ pieces.

Mix together the soya sauce, vinegar, sesame oil, syrup, sugar and garlic powder. Place chicken in a large ziploc bac or a plastic container with a tight fitting lid. Add marinade, reserving 1/4 cup to use as a glaze later. Shake to coat evenly. Marinate in fridge for at least 4-5 hours, preferably all day.

When you are ready to cook, drain the chicken in a colander. Place a baking sheet into the oven and preheat to 425 degrees. When the oven comes up to temperature, remove the baking sheet and spray with cooking spray. Alternately, you can use tinfoil instead of spraying the pan. If you use a stoneware sheet pan like I have in the picture, you don’t need to do either! Place the chicken pieces on the hot pan and return to oven. Cook for 8 minutes.

While the chicken cooks,  cut the broccoli into evenly sized florets. Toss in a bowl with 1 Tbsp oil. (original recipe uses peanut oil, but I used canola). After the chicken has cooked for 8 minutes, place the broccoli on the sheet, tucking around the chicken. Place back into oven and cook an additional 12-14 minutes. Remove from oven, brush with the remaining marinade and garnish with a sprinkling of sesame seeds.

 

Serves 4

Recipe from  kalynskitchen.com

 

 

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