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Sesame Garlic Sheet Pan Chicken and Vegetables Recipe

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3.9 from 13 reviews

A flavorful and easy Sesame Garlic Sheet Pan Chicken and Vegetables recipe featuring marinated chicken thighs roasted alongside a colorful mix of fresh bell pepper, onion, squash, broccoli, and carrots. This one-pan meal is perfect for a nutritious weeknight dinner with minimal cleanup, combining savory garlic, sesame, and spicy sriracha notes.

  • Total Time: 1 hour
  • Yield: 4 servings

Ingredients

Vegetables

  • 1 red bell pepper, cut into match sticks
  • ½ red onion, sliced
  • 1 small yellow squash, chopped
  • 1 small head broccoli, chopped
  • 2 large carrots, chopped
  • 2 Tbsp avocado oil
  • 1 tsp garlic powder
  • Sea salt, to taste

Chicken Marinade

  • 1.5 to 2 lbs boneless skinless chicken thighs
  • ⅓ cup coconut aminos
  • 2 Tbsp avocado oil
  • 2 Tbsp sesame oil
  • 4 large cloves garlic, minced
  • 2 tsp sriracha (optional)
  • 2 tsp fish sauce

Instructions

  1. Prepare the Marinade: In a small bowl or measuring cup, mix together coconut aminos, avocado oil, sesame oil, minced garlic, and optional sriracha to create the marinade.
  2. Marinate the Chicken: Place the boneless skinless chicken thighs in a large zip lock bag, pour in the marinade, seal the bag, and massage to coat all pieces evenly. Refrigerate and marinate for at least 20 minutes, ideally several hours up to 24 hours for best flavor.
  3. Preheat the Oven: When ready to cook, preheat your oven to 425°F (220°C) to ensure a hot environment for roasting.
  4. Prepare the Vegetables: Spread the chopped red bell pepper, red onion, yellow squash, broccoli, and carrots in a single layer on a large rimmed baking sheet. Drizzle with 2 tablespoons avocado oil, then sprinkle with garlic powder and sea salt. Toss the vegetables gently with your hands to coat them evenly with oil and seasonings.
  5. Add the Chicken to the Sheet Pan: Arrange the marinated chicken thighs on top of the vegetables or create spaces between the vegetables on the baking sheet to place the chicken pieces. Discard any remaining marinade.
  6. Bake: Place the sheet pan on the oven rack third from the top and roast for 25 to 30 minutes. Halfway through cooking, stir the vegetables gently to promote even roasting.
  7. Check Doneness: Insert a digital meat thermometer into the thickest part of a chicken thigh. The chicken is fully cooked when the temperature reads between 185°F and 205°F (85°C to 96°C).
  8. Serve: Remove from oven and plate the chicken alongside the roasted vegetables. Enjoy this hearty, savory meal!

Notes

  • Marinating the chicken longer enhances flavor and tenderness.
  • Using parchment paper on the baking sheet helps with easy cleanup.
  • You can omit sriracha for a milder dish.
  • Check vegetables and chicken doneness as ovens may vary.
  • Internal temperature for chicken thighs is higher than chicken breast for optimum tenderness and safety.
  • Author: Amelia
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Dinner
  • Method: Baking
  • Cuisine: Asian Fusion
  • Diet: Gluten Free

Find it online: https://recipesvibe.com/sesame-garlic-sheet-pan-chicken-and-vegetables-recipe/