Sheet-pan honey-garlic chicken thighs with carrots and broccoli
35 min · 41 g protein · 465 cals / serving
Boneless thighs roasted hot with carrot sticks, a second tray of broccoli, and a sticky honey, garlic and soy glaze brushed on to caramelise in the last few minutes, with green beans tossed in the leftover glaze. Half an hour, and the glaze runs into the vegetables.
Ingredients
- 7 thighs (1 1/2 lb) chicken thigh, boneless, skinless, trimmed
- 6 medium carrots, halved lengthways and cut in 5 cm (2-inch) sticks
- 2 medium heads broccoli, in florets
- 1 tbsp olive oil, divided
- 1/2 tsp salt
- 1/2 tsp black pepper
Glaze
- 1 1/2 tbsp honey
- 2 tbsp reduced sodium soy sauce
- 5 cloves garlic, grated
- 2 tsp apple cider vinegar
- 1 tsp cornstarch
- 2 tbsp water
- a pinch red pepper flakes
Green beans
- 1 1/4 lb green beans, trimmed
To serve
- 1 1/2 tsp toasted sesame seeds
- 2 green onions, sliced
Steps
- Heat the oven to 425°F with shelves in the upper and lower thirds. On a large lined baking sheet, lay the thighs flat in the middle and the carrot sticks round them; toss the broccoli on a second sheet. Divide the oil, salt and pepper over both trays and rub it in. Roast the chicken tray on the upper shelf for 15 minutes; the broccoli goes on the lower shelf for the last 15 minutes of the total time.
- Meanwhile whisk the honey, soy sauce, garlic, vinegar, cornstarch, water and chilli flakes in a small pan and simmer for 1 minute, stirring, until glossy and thickened.
- Brush most of the glaze over the chicken and carrots, keeping 2 tbsp back. Roast 8–10 minutes more, until the glaze is sticky and the thighs reach 165°F; for darker edges, grill (broil) for the last 2 minutes and watch it. Meanwhile boil the green beans for 4 minutes, drain and toss with the reserved glaze.
- Scatter with sesame seeds and green onion and serve from the trays with the green beans.
Good to know
Can I use chicken breast?
Yes, but cut each breast in half crossways so it cooks in the same time and does not dry out. Leaner, at about 74 instead of 66.
My glaze burned.
Honey catches quickly at high heat, which is why it goes on only for the last 10 minutes. If your oven runs hot, move the tray down a shelf after glazing.
What else goes with it?
A small scoop of rice soaks up the glaze. Cauliflower, peppers, red onion wedges or halved Brussels sprouts roast in the same time as the broccoli, and snap peas can stand in for the green beans.
Alternative
Per
- Calories
- 95
- Protein
- (37%)
- 8 g
- Fat
- (32%)
- 3 g
- Carbohydrates
- (31%)
- 8 g
- of which sugar
- 4 g
- Fiber
- 2 g
- Sodium
- 171 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1861 kcal goes into the pot and 2412 g of ingredients comes out as about 1955 g of food: 95 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.