This is a great one-dish meal that is healthy and low in carbs! It has Asian inspired flavors with the honey, garlic and soy sauce mixture and is sweet and slightly spicy. The bone in chicken thighs ensure juicy chicken in every bite and the marinade on the vegetables makes you feel like you are eating healthy Chinese food. If you are not watching your carbs, you could serve this with a side of rice, but its great just on its own.
TIPS: You could add in some minced ginger into marinade is you wanted to make it taste even more Asian inspired. You may find the chicken skin gets quite crispy and maybe even has a few black spots, because of the sugars in the marinade, but the flavor is actually great that way. If you need to feed a larger crowd, just make more marinade and up the number of chicken pieces and vegetables, just don’t crowd the sheet pan too much as you want your vegetables in a single layer.
Honey Garlic Chicken Sheet-Pan Dinner
Ingredients
- 1/3 C honey
- 1 1/2 Tbsp reduced sodium soy sauce
- 1 Tbsp garlic cloves minced
- 1 Tbsp cider vinegar
- 1 Tbsp water
- 1/4 tsp red pepper flakes
- 6 bone-in, skin-on , chicken thighs
- 4 carrots, peeled and sliced into 1 inch pieces (cut in half horizontally if thick)
- 2 Tbsp olive oil divided
- 3-4 C broccoli florets
- kosher salt and pepper
- 1 tsp cornstarch
- 1 tsp water
Instructions
Marinade the Chicken:
- Whisk together honey, soy sauce, garlic, vinegar, water and crushed red pepper flakes in a small bowl. Place chicken and half of the mixture (about 1/4 Cup) in a ziplock bag. Squeeze out all the air, seal, and massage marinade into the chicken thighs briefly. Refrigerate for at least 2 hours (up to 8 hours). Reserve the remaining honey mixture for later.
Cook the Chicken and Vegetables:
- Preheat the oven to 400 degrees (375 convection bake). Spray a large baking sheet with cooking spray. Remove the chicken from the marinade and arrange on one side of the baking sheet, skin side up. (Discard remaining marinade.) Combine carrots with 1 Tbsp olive oil in a small bowl. Spread carrots in an even layer, not overlapping, on other side of baking sheet. Season chicken and carrots lightly with salt and pepper. Bake for 15 minutes.
- Meanwhile toss broccoli with 1 Tbsp olive oil, salt and pepper, in a small bowl. Remove sheet pan from oven after 15 minutes and stir the carrots. Add the broccoli beside the carrots. Sprinkle salt and pepper over the chicken and vegetables. Return sheet pan to oven and bake another 15-18 minutes, until the thickest part of the chicken is 170 degrees and the vegetables are cooked. (Stir broccoli once during this time if it starts to get too brown in spots).
- Meanwhile whisk cornstarch and water together in small bowl until no clumps remain. Place reserved honey mixture in a small saucepan on the stove over medium-low heat. Whisk in cornstarch mixture and simmer, whisking often until sauce is thickened, about 2 minutes.
- Remove chicken and vegetables from oven. Brush honey mixture on chicken thighs and drizzle remaining sauce over the vegetables. Serve hot.
- Enjoy!