🍽️ Low-Carb Teriyaki Chicken & Veggies One Pan Meal
📖 Description:
This easy, one-pan low-carb dinner features tender chunks of chicken breast and a colorful medley of vegetables, all coated in a rich, sugar-free teriyaki sauce. It’s a flavorful, healthy dish that requires minimal prep and cleanup—perfect for busy weeknights or meal prepping.
🧂 Ingredients:
- 3 boneless, skinless chicken breasts, cubed
- 1/2 cup G Hughes Sugar-Free Teriyaki Sauce (adjust to taste)
- 1 large onion, diced into large chunks
- 2 bell peppers, diced into large chunks (any color)
- 2 cups broccoli florets
- 1 cup mushrooms, halved
- 2 tbsp garlic, minced
- 2 tbsp fresh ginger, minced
- 4 tbsp unsalted butter, cut into small pieces
- Salt & pepper to taste
👨🍳 Instructions:
- Preheat oven to 400°F (200°C).
- Prepare ingredients: Cube chicken, chop all vegetables, and mince garlic and ginger.
- Assemble in a pan: Place chicken and vegetables in a large baking dish or sheet pan. Pour the teriyaki sauce evenly over everything. Sprinkle in garlic and ginger. Season with salt and pepper.
- Top with butter: Dot the top with butter pieces for extra richness.
- Bake: Roast uncovered for 25–30 minutes, or until chicken is cooked through (internal temp 165°F) and veggies are tender.
- Optional broil: Broil for 2–3 minutes at the end to caramelize the top.
- Serve: Plate and spoon some extra pan sauce over each serving.
📝 Notes:
- If you prefer crisper veggies, remove them halfway through and return at the end.
- You can sauté everything in a skillet instead for a stovetop version.
- Add crushed red pepper flakes for a spicy kick.
💡 Tips:
- Meal prep: Divide into containers for easy lunches throughout the week.
- Swap vegetables: Zucchini, green beans, or cauliflower all work well too.
- Boost the sauce: Mix in a splash of sesame oil or rice vinegar for added depth.
🍽️ Servings:
- Makes 4 servings
🔍 Nutritional Info (per serving, estimated):
- Calories: ~320
- Protein: 35g
- Fat: 16g
- Carbohydrates: 8g
- Fiber: 2g
- Sugar: ~3g (from vegetables and sauce)
- Net Carbs: ~6g
- Sodium: ~650mg (based on sauce)
🌿 Health Benefits:
- Low in Carbs: Ideal for keto or low-carb diets.
- High in Protein: Helps with satiety and muscle maintenance.
- Vegetable Rich: Provides fiber, antioxidants, and vitamins.
- Gluten-Free Option: Use gluten-free teriyaki sauce if needed.
- No Added Sugar: G Hughes is sweetened with stevia or sucralose.
❓Q&A
Q: Can I use frozen veggies?
A: Yes, just thaw and drain well to avoid excess moisture in the pan.
Q: Is this keto-friendly?
A: Yes! With only ~6g net carbs per serving, it fits into most keto meal plans.
Q: Can I grill or pan-fry this instead?
A: Absolutely. Sauté in a large skillet or grill the chicken and veggies separately, then toss in sauce.
Q: How long does it keep?
A: Keeps 3–4 days in the fridge. Reheat in a skillet or microwave.
Q: Is G Hughes sauce necessary?
A: It’s recommended for low-carb purposes. If unavailable, you can make your own with coconut aminos, garlic, ginger, and a sugar-free sweetener.