Healthy Asian One-Pan Chicken

This quick and healthy Asian-inspired chicken stir-fry is packed with protein and colorful veggies like carrots, red pepper, broccoli, and a hint of chili for a bit of heat. A simple marinade of tamari, honey, sesame oil, and rice wine vinegar adds savory depth, while garlic and spring onions enhance the flavor.

Perfect for gluten-free or low-carb diets, this one-pan meal is easy to make and clean up. With healthy fats from avocado and sesame oil, it’s a nutritious option for meal prep or a busy weeknight dinner.

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Healthy One-Pan Asian Chicken

Yield: 2

Author: Stephanie Rouillard

Prep time: 10 MinInactive time: 39 MinTotal time: 49 Min

This quick and healthy Asian-inspired chicken stir-fry is packed with protein and colorful veggies like carrots, red pepper, broccoli, and a hint of chili for a bit of heat. A simple marinade of tamari, honey, sesame oil, and rice wine vinegar adds savory depth, while garlic and spring onions enhance the flavor.Perfect for gluten-free or low-carb diets, this one-pan meal is easy to make and clean up. With healthy fats from avocado and sesame oil, it’s a nutritious option for meal prep or a busy weeknight dinner.

Ingredients

For the dish

• 400g (4) chicken breasts, cut into sizeable bites
• 2 carrots, sliced into julienne cuts
• 1 large red pepper, sliced into julienne cuts
• 1/2 head broccoli, broken into florets
• 1 small red chilli, finely diced

For the marinade

• 30ml tamari
• 30ml honey
• 10ml rice wine vinegar
• 10ml sesame oil
• 5ml avocado oil (for roasting)
• 2 spring onions, sliced, keep the green part of the onion to garnish
• 2 small garlic cloves, crushed
• 30g of sesame seeds (black and white varieties)
• Salt, to flavour

Instructions

1. Heat the oven to 180 degrees celsius.
2. While the oven is heating up, marinade the chicken.
3. Place the carrots and red pepper on the baking tray, drizzle with a bit of avocado oil and season with salt. Roast for 10 to 15 minutes.
4. Next, add the chicken, broccoli florets, and the white parts of the spring onions. Spoon over the remaining sauce onto the carrots and peppers. Cook for another 20 minutes, or until chicken is cooked through.
5. When the dish is ready, transfer to a bowl to serve. Garnish with sesame seeds and the green parts of the spring onions. Eat as is, or serve with choice or grain (brown rice, quinoa) or steamed bok choy.

Nutrition Facts

Calories

557.49

Fat

17.94 g

Sat. Fat

2.88 g

Carbs

46.79 g

Fiber

10.02 g

Net carbs

36.74 g

Sugar

30.35 g

Protein

56.92 g

Sodium

1151.16 mg

Cholesterol

116 mg

healthy, chicken, one-pan, quick, easy, low-carb, gluten-free

dinner

Asian

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