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Sheet Pan Chicken and Broccoli - Dump and Go Dinner

4 Servings Recipe By

Ingredients

  • 4 individual halve Chicken, Thighs, Boneless/Skinless
  • 3 cups dice Broccoli
  • 1 tablespoon Sesame Oil
  • 2 tablespoons Avocado Oil
  • 1 tablespoon Soy Sauce
  • 3 teaspoons mince Garlic, Cloves
  • 1 teaspoon Red Pepper Flakes
  • 1/4 teaspoons Salt
  • 1/4 teaspoons Black Pepper

Serving Day Ingredients

  • 1 tablespoon Sesame Seeds
  • 1/4 cups slice Green Onion (Scallion)

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = 1 chicken thigh and 2/3 cup broccoli
  • 210 Calories
  • 15g Total Fat
  • 2g Sat Fat
  • 0g Trans Fat
  • 60mg Cholesterol
  • 387mg Sodium
  • 3g Total Carb
  • 1g Fiber
  • 1g Total Sugars (Includes 0g Added Sugars)
  • 17g Protein
  • 5 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

Visit Food, Pleasure and Health for same day cooking instructions.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Divide the chicken and broccoli among the indicated number of gallon freezer bags.
  2. In a bowl, combine the remaining ingredients and divide among the bags of chicken and broccoli.
  3. Label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Empty the chicken and broccoli onto a sheet pan.
  3. Bake at 400 degrees for 30-35 minutes. Flip chicken and stir broccoli halfway through the cooking time.
  4. Remove from the oven and garnish with the sesame seeds and green onion.

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