Sheet pan dinners are a convenient and tasty way to prepare a wholesome meal with minimal effort and cleanup, and this Orange Ginger Chicken and Broccoli Sheet Pan Dinner is no exception. Combining succulent chicken with vibrant broccoli in a zesty orange ginger marinade, this dish is sure to tantalize your taste buds and nourish your body.
Ingredients Required
To create this delicious meal, gather the following ingredients:
- Boneless, skinless chicken breasts
- Broccoli florets
- Orange juice and zest
- Fresh ginger, grated
- Soy sauce
- Honey
- Garlic, minced
- Olive oil
- Salt and pepper
- Sesame seeds, for garnish
Preparation Steps
Begin by preheating your oven and lining a baking sheet with parchment paper or aluminum foil for easy cleanup. Then, whisk together orange juice and zest, grated ginger, soy sauce, honey, minced garlic, olive oil, salt, and pepper in a small bowl to create the marinade.
Recipe Instructions
Place the chicken breasts and broccoli florets on the prepared baking sheet, arranging them in a single layer. Pour the orange ginger marinade over the chicken and broccoli, ensuring they are evenly coated.
Roast in the preheated oven until the chicken is cooked through and the broccoli is tender-crisp and lightly charred, about 20-25 minutes.
Nutritional Facts
This Orange Ginger Chicken and Broccoli Sheet Pan Dinner is not only delicious but also packed with nutrients. Here’s a breakdown of the nutritional facts per serving:
- Calories: 300
- Protein: 25g
- Carbohydrates: 15g
- Fat: 10g
Health Benefits
This dish offers several health benefits thanks to its nutritious ingredients:
- Chicken: Chicken breasts are a lean source of protein that’s low in fat and calories. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.
- Broccoli: Broccoli is rich in vitamins, minerals, and antioxidants that support overall health and well-being. It’s particularly high in vitamin C, vitamin K, and folate, and may help reduce the risk of chronic diseases like heart disease and cancer.
- Orange Juice and Ginger: Orange juice provides a burst of vitamin C and antioxidants, while ginger has anti-inflammatory and digestive benefits. Together, they create a flavorful marinade that adds depth of flavor and a hint of sweetness to the dish.
- Honey: Honey is a natural sweetener that contains antioxidants and antibacterial properties. It may help soothe sore throats, suppress coughs, and improve digestion when consumed in moderation.
Variations and Substitutions
Feel free to customize this recipe by using different vegetables such as bell peppers, carrots, or snap peas. You can also add additional ingredients like sliced onions, mushrooms, or water chestnuts for extra flavor and texture.
Serving Suggestions
Serve this Orange Ginger Chicken and Broccoli Sheet Pan Dinner hot from the oven, garnished with sesame seeds for added crunch and visual appeal. Pair it with cooked rice, quinoa, or noodles for a complete and satisfying meal.
Storage and Reheating Tips
If you have leftovers, store them in an airtight container in the refrigerator for up to three days. To reheat, simply place the leftovers on a baking sheet and warm them in the oven at 350°F for 10-15 minutes, or until heated through.
Tips for Success
For the best results, be sure to evenly coat the chicken and broccoli with the orange ginger marinade and spread them out in a single layer on the baking sheet. Keep an eye on the oven while roasting to prevent overcooking, and toss the broccoli halfway through cooking for even browning.
Conclusion
In conclusion, Orange Ginger Chicken and Broccoli Sheet Pan Dinner is a flavorful and nutritious meal that’s perfect for any night of the week. With its vibrant flavors and easy preparation, this dish is sure to become a family favorite. Give it a try tonight for a delicious and wholesome dinner option.
FAQs
- Can I use frozen broccoli for this recipe?
- While fresh broccoli is recommended for the best flavor and texture, you can use frozen broccoli if that’s what you have on hand. Just be aware that frozen broccoli may release more water during cooking, so you may need to adjust the cooking time accordingly.
- What can I use instead of honey if I’m vegan?
- If you’re vegan or prefer not to use honey, you can substitute maple syrup or agave nectar for a plant-based sweetener option. Adjust the amount used to suit your taste preferences.
- Can I use chicken thighs instead of chicken breasts?
- Yes, boneless skinless chicken thighs can be used as a delicious alternative to chicken breasts. Just adjust the cooking time accordingly as thighs may require a few minutes longer to cook through.
- How can I make this dish spicier?
- To add some heat to this dish, you can include a chopped chili pepper or a sprinkle of red pepper flakes in the marinade. Adjust the amount to suit your taste preferences.
- Can I make this recipe ahead of time and reheat it later?
- Yes, you can prepare the Orange Ginger Chicken and Broccoli Sheet Pan Dinner ahead of time and reheat it later. Simply follow the recipe instructions up until the point of roasting, then cover and refrigerate until ready to bake. When ready to serve, remove from the refrigerator and bake as directed. Adjust the cooking time as needed to ensure everything is heated through.