sheet pan chicken and vegetables with teriyaki sauce

gone are the days of lifeless chicken and steamed broccoli. ready to warm you heart a simple all in one sheet pan bake to keep your day on track.

serves 4

30 minutes

ingredients

• 2 chicken breasts (approx. 300gm each)

• 1 head of broccoli (cut into 8 wedges)

• 4 carrots (sliced into 1/2 cm, 1/4 inch coins)

• 1 medium zucchini (roughly chopped)

• 1 clove garlic (minced)

• 1cm knob of ginger (minced)

• 1 tbsp oil

• 5 tbsp teriyaki sauce (see recipe below)

• 1 cup of rice

method

1. heat the oven to 190c/375f, and prepare the rice according to the packet instructions.

2. chop the vegetables

   1. broccoli into 8 wedges,

   2. carrots sliced into 1/2 cm 1/4 inch coins, and

   3. roughly chop the zucchini.

3. place the vegetables into a large microwave proof bowl and steam in the microwave for 2 minutes.

4. mince the garlic and ginger, toss through the vegetable mix with 3 tablespoons of teriyaki sauce and a tablespoon of oil.

5. split the chicken breast across the grain into 1cm thick fillets. spread the chicken and vegetables evenly on the sheet pan and spoon remaining 2 tablespoons of teriyaki sauce over the chicken.

6. roast in the oven for 20 minutes. Rest for 5 minutes before slicing and serving over rice.

4 serves, 491kCal, 44g Protein, 56g Carbs, 10g Fat (per serve)

(based on 125g cooked rice)

Teriyaki sauce

100ml mirin

100ml cooking sake

100ml soy sauce

1 tbsp sugar

To prepare teriyaki sauce: Combine the mirin, cooking sake, soy sauce and sugar. Heat for 1 minute in the microwave. Stir to dissolve the sugar. Once cool store in a clean bottle in the pantry for later use.