Sheet Pan Teriyaki Chicken
Sheet Pan Teriyaki Chicken with boneless chicken thighs and vegetables roasted at 425°F then glazed with reserved teriyaki sauce under the broiler until sticky and caramelized. One pan, 45 minutes, served over rice.
Servings: 4
Calories: 643kcal
Equipment
Ingredients
For the sheet pan
- 2 pounds boneless skinless chicken thighs
- 1 cup teriyaki sauce divided
- 4 cups broccoli florets
- 2 medium bell peppers cut into chunks
- 2 medium carrots thinly sliced
- 1 medium red onion cut into wedges
- 2 tablespoons vegetable oil
- ¼ teaspoon black pepper
For serving
- 3 cups cooked rice warm
- 2 tablespoons sesame seeds
- 2 green onions sliced
Instructions
- Preheat your oven to 425°F (220°C) and line a large rimmed baking sheet with foil.
- Pat the 2 pounds chicken thighs dry and toss them in a bowl with ⅓ cup of the teriyaki sauce. Reserve the remaining ⅔ cup, because the sugary sauce will scorch if it roasts the whole time, so we glaze with it at the end instead.
- Toss the broccoli, bell peppers, sliced carrots, and red onion with the 2 tablespoons vegetable oil, and ¼ teaspoon black pepper
- Arrange the chicken down the center of the sheet pan. Scatter the veggies along both sides of the chicken in a single layer.
- Roast for 20 minutes, until the chicken reaches 175°F (80°C) and the vegetables are tender with browned edges. Thighs want that higher pull temperature, not 165°F, since that is where they turn silky.
- Brush the chicken generously with the reserved teriyaki sauce and drizzle some over the veggies as well, then switch the oven to broil for 2 to 3 minutes, until the glaze is bubbling and caramelized. Watch it closely, the sugar goes from glossy to burnt fast.
- Spoon any pan juices over the top, then serve over the 3 cups warm rice, finished with the 2 tablespoons sesame seeds and sliced green onions.
Notes
- Pat the chicken dry: Moisture on the surface prevents proper caramelization. Dry the chicken before tossing with the marinade.
- Split the sauce: Use a third for marinating and reserve two thirds for glazing at the end. Teriyaki sauce is high in sugar and will scorch if it roasts the whole time. Glaze under the broiler at the end for sticky caramelized results.
- Pull thighs at 175°F: Not 165°F. The extra temperature breaks down the fat and connective tissue in thighs and takes them from just cooked to properly silky and tender. Use a meat thermometer.
- Single layer on the pan: Give everything room to roast. Crowding causes steaming and you lose the browned edges that make this dish worth making. Use 2 pans if needed.
- Watch the broiler: 2 to 3 minutes is all it takes and the gap between caramelized and burnt is very small. Stay by the oven during this step.
- Teriyaki sauce: Store bought works perfectly here. For a homemade version my Homemade Teriyaki Sauce takes about 10 minutes and the flavor difference is noticeable.
- Bone-in thighs: Work too but increase the roasting time to 35 to 40 minutes before glazing. Still pull at 175°F.
- Leftovers: Store in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F for best results.
Nutrition
Serving: 1serving | Calories: 643kcal | Carbohydrates: 61g | Protein: 56g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 215mg | Sodium: 1459mg | Potassium: 1347mg | Fiber: 6g | Sugar: 17g | Vitamin A: 7641IU | Vitamin C: 162mg | Calcium: 157mg | Iron: 5mg
