LOW-CARB SESAME CHICKEN AND BROCCOLI SHEET PAN MEAL
This Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs! And this low-carb sheet pan meal is also Keto, low-glycemic, gluten-free with gluten-free soy sauce, dairy-free, and South Beach Diet friendly. Use the Low-Carb Recipes Index to find more recipes like this one.
We’re just heading into the busiest time of the whole year, so I thought I’d remind you about this easy Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal which will be perfect for times when you need a low-fuss low-carb dinner that’s also delicious! Most people love the holiday season, but for anyone who’s trying to follow some type of carb-conscious eating plan, I don’t think there’s any doubt that November and December are two of the hardest months of the year to watch your carbs. And have a few easy low-carb recipes that are a winner with your family can really help!
LOW-CARB SESAME CHICKEN AND BROCCOLI SHEET PAN MEAL
yield: 4 SERVINGS total time: 30-32 MINUTES prep time: 10 MINUTES (PLUS 4-5 HOURS MINIMUM FOR MARINATING CHICKEN) cook time: 20-22 MINUTES
Low-Carb Sesame Chicken and Broccoli Sheet Pan Meal has all the flavors people love in take-out sesame chicken, without the carbs!
INGREDIENTS:
3 large boneless, skinless chicken breasts, cut into 1 inch pieces
2 lb. broccoli crowns, trimmed and cut into bite-sized pieces
1 T peanut oil
black sesame seeds for garnish (optional; regular sesame seeds are also fine)
MARINADE/GLAZE INGREDIENTS
1/3 cup soy sauce (gluten-free if needed, I used gluten-free Tamari)
1 T unseasoned rice vinegar (don’t use seasoned vinegar which contains sugar)
1 T + 1 tsp.Asian Sesame Oil
1 T granulated Stevia sweetener (or other sweetener of your choice)
1 T agave nectar, maple syrup, or sugar-free maple syrup (or other sweetener of your choice)
1/2 tsp. garlic powder
DIRECTIONS:
Trim chicken breasts removing any fat and undesirable parts and cut the chicken into pieces about 1 inch square.
Mix together the soy sauce, rice vinegar, sesame oil, granulated Stevia or other sweetener, agave or other sweetener, and garlic powder to make the marinade/glaze.
Put chicken pieces in a Ziploc bag or plastic container with a snap-tight lid and add the marinade, reserving 1/4 cup marinade to glaze the chicken and broccoli with after it’s cooked.
Let chicken marinate in the fridge at least 4-5 hours, or all day while you’re at work will be fine.
When you’re ready to cook, drain the chicken in a colander placed in the sink.
Cover baking sheet with foil (or spray the heated pan later with non-stick spray if you’re not using foil.) Put the baking sheet into the oven and preheat to 425F/220C.
When the oven has come to temperature, put chicken pieces on the hot baking sheet, spray with non-stick spray if you didn’t use foil, and put it back into the oven, and cook 8 minutes.
While chicken cooks, trim the broccoli, cut into same-size florets, and put broccoli into a bowl and toss with the peanut oil.
After 8 minutes, remove baking sheet and tuck the broccoli pieces among the pieces of chicken on the baking sheet. Put it back into the oven and cook 12-14 minutes more, or until chicken and broccoli is done to your liking.
Brush the hot chicken and broccoli with the reserved glaze, and garnish with black sesame seed (or sesame seeds) if desired. Serve hot
NOTES:
Here are sources for some of the ingredients I used: peanut oil, black sesame seeds, Tamari, unseasoned rice vinegar, Asian Sesame Oil, granulated Stevia sweetener, agave nectar, maple syrup, sugar-free maple syrup, garlic powder.
This recipe was inspired by Low-Carb Chicken Stir-Fry Sheet Pan Meal and Quick Roasted Broccoli with Soy Sauce and Sesame Oil.
Source: kalynskitchen.com