Sheet-Pan Chicken “Stir Fry”

I’ve mentioned in the past how stir fries kind of stress me out. They require a certain amount of speed and some grace, and all of that tossing and stirring and shaking is a little too much for this spastic human. I inevitably end up sweaty and stressed, with cramping wrists and water at the bottom of my wok, none of which is ideal.

But stir fries are a delicious way to eat LOTS of vegetables, and therefore something that I should be making far more often. Thankfully, I had a rare “AHA” moment while running the other day. (Usually my thoughts ping pong between “when is this over?” and “what unhealthy things can I eat when I’m done,” never “how can I consume more vegetables?”) But as I climbed yet another hill in Central Park, I thought to myself I throw most of my other dinners on a sheet pan — why not take that tactic here?

Roasting the “stir fry” takes a wee-bit longer than the traditional route, but since it’s so hands-off, it frees up your time for rice- or quinoa-making, post-gym showering or whatever you might do with a free half-hour. And who doesn’t love a free half-hour?

PLUS, let’s talk about this marinade. Both the chicken and the vegetables take a dive in all of my favorite things: ginger, garlic, chili-garlic sauce, toasted sesame oil, rice wine vinegar and soy sauce. It’s spicy, salty, umami heaven. Veggies-wise, I used a mix of broccoli, mushrooms, bell peppers and carrots, but you can use whatever you like: snow peas, Brussels sprouts, baby corn, sliced onions, etc. Just make sure your vegetables are cut so that they cook in the 30-minute time frame.

Needless to say, this “stir fry” was a big hit flavor-wise, and the convenience can’t be beat. Get ready for sheet-pan stir fry everything, because I’m OBSESSED.

Sheet-Pan Chicken Stir Fry

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Description

Since I have a tiny oven with only one oven rack, I had to split this into two batches. Even if you have a full-size oven, I’d recommend using two baking sheets, so that you can space out the chicken and vegetables. Space equals crisp, nicely roasted vegetables, while overcrowding the pan can leave your veggies limp and soggy (#sadface).

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Scale 1x2x3x

Ingredients

For the marinade

• 1 tablespoon grated fresh ginger
• 2 medium cloves garlic, grated
• 1/2 cup soy sauce
• 2 tablespoons rice wine vinegar
• 1 tablespoon olive oil
• 1 tablespoon toasted sesame oil
• 2 teaspoons chili-garlic paste
• 1/2 teaspoon five-spice powder
• 1/2 teaspoon freshly cracked black pepper

For the stir fry

• 1–1/2 pounds boneless skinless chicken thighs
• 3 cups broccoli florets
• 1 red bell pepper, cut into 1-inch thick strips
• 1 8-ounce package sliced mushrooms, rinsed
• 2 medium carrots, cut into matchsticks (I used 10 baby carrots)
• 3 cups cooked brown rice or quinoa

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Instructions

1. Preheat the oven to 450F. Line two baking sheets with foil.
2. Make the marinade: in a medium bowl, mix together the ginger, garlic, soy sauce, vinegar, olive oil, sesame oil, chili-garlic paste, five-spice powder and black pepper.
3. Place the chicken thighs in a large bowl (or gallon-sized Ziploc bag) and toss with two-thirds of the marinade. Let the mixture marinate for at least 30 minutes (and up to 8 hours).
4. In a separate bowl, mix the remaining one-third of the marinade with the broccoli, bell pepper strips, mushrooms and carrots.
5. Divide the chicken thighs on the baking sheets, spacing them out evenly. Cook for 10 minutes, then pull the baking sheets out of the oven. Reduce the oven temperature to 425F.
6. Scatter the marinated vegetables around the chicken thighs in one even layer, taking care to not overcrowd the baking sheets. Place them back in the oven and bake for 20 minutes, until the vegetables are roasted and the chicken is cooked through.
7. Remove the trays from the oven and let cool for 5 minutes, then slice the chicken into strips. Serve warm with the cooked quinoa or brown rice.

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Nutrition

• Serving Size: 6