We've moved one of our favorite healthy meals -- a flavorful chicken and veggie stir-fry -- from the stovetop to the oven. By eliminating the need for a wok or large skillet, you let your oven do the work so you have your hands free to do other things while dinner cooks. You can also make this meal even faster by prepping the night before by marinating the meat and slicing the vegetables.
Sheet Pan vs. Wok
Using a sheet pan has become a popular version of a one-pot meal because of the convenience and flavors that result from oven roasting. Asian stir-fries normally involve cooking ingredients in batches in a wok or skillet at high heat and then adding liquid at the end that thickens into a sauce. In this recipe, all the traditional stir-fry ingredients (veggies, meat, and sauce) are combined on a sheet pan all at once, roasted in a hot oven for 15 minutes, and dinner is served! This is an easy, hands-off way to enjoy a "stir-fry" meal.
Coconut Aminos: A Lower Sodium Option To Soy Sauce
Coconut aminos is a sauce made from the fermented sap of coconut palm and sea salt. The salty, savory liquid is used to produce a variety of food products. Coconut aminos is similar in color and consistency to soy sauce, making it an easy substitute in recipes. Even though coconut aminos has a mild, sweet flavor, it doesn’t taste like coconut.
If you’re trying to reduce sodium in your diet, coconut aminos may be a good lower-salt substitute for soy sauce. (However, it’s not a low-sodium food and should still be used sparingly.)
Sheet-Pan Chicken & Veggie Stir-Fry
Serves: 4
Ingredients:
Sauce/Marinade:
1/3 cup coconut aminos
¼ cup vegetable broth
¼ cup honey
2 tablespoons vinegar, distilled white
1 teaspoon garlic powder
1 teaspoon ground ginger
2 tablespoons cornstarch
Stir-Fry:
1 lb. boneless, skinless chicken breast, cut into strips
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup baby carrots
1 cup broccoli florets
2 Tablespoons olive oil
½ cup canned Bamboo shoots, drained
1 teaspoon sesame seeds
2 cups cooked brown rice
Directions:
In a small bowl, whisk together coconut aminos, vegetable broth, honey, vinegar, garlic powder, ground ginger, and cornstarch. Pour over chicken and seal to marinate. Refrigerate for at least 30 minutes, or up to 6 hours. Preheat oven to 475. Lightly spray baking sheet with nonstick spray. Place red pepper, yellow pepper, carrots and broccoli florets in a medium bowl. Add 2 Tablespoons olive oil and mix to cover vegetables. Place marinated chicken and vegetables in a single layer onto the prepared baking sheet. Place baking sheet with chicken and vegetables in oven and bake for 15 minutes.
Place remaining sauce into a small saucepan. Bring to boil and boil for 5 minutes, then decrease heat and simmer. After removing the baking sheet from the oven, place ½ cup brown rice in a bowl and top with 1/4 of chicken and vegetables. Drizzle with some of the reduced sauce and garnish with sesame seeds and bamboo shoots.
Nutrition Information Per Serving: 462 calories; 11 g fat; 2 g saturated fat; 83 mg cholesterol; 472 mg sodum; 60 g carbohydrates; 5 g fiber; 30 g protein
Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
