Ingredients
Chicken and Vegetables
- 4 large chicken breasts
- 2 carrots, peeled and sliced
- 2 zucchinis, diced into chunks
- 1 large yellow onion, roughly chopped into chunks
- 3 cups broccoli florets
- 1 cup pineapple chunks (fresh or canned, no added sugar, drained)
- Sesame seeds and green onions for garnish
Teriyaki Sauce
- 2/3 cup coconut aminos (or tamari; can use low sodium soy sauce if not gluten free)
- 1 tsp sesame seed oil
- 2-3 cloves garlic, minced or pressed
- 1/2 tsp ground ginger (or 1 tsp freshly grated ginger)
- 1 1/2 to 2 tbsp tapioca flour mixed with 2 tbsp cold water (can substitute cornstarch)
- 1/3 cup water or chicken broth
- 1 tbsp rice vinegar (optional, for subtle tang)
- 1 tbsp honey or monk fruit sweetener (optional, for added sweetness; can omit)
Instructions
- Prep the Oven and Ingredients: Preheat your oven to 400°F (204°C). Clean and chop the carrots, zucchini, onion, broccoli florets, and pineapple chunks so they’re ready to use.
- Make the Teriyaki Sauce: In a small saucepan over medium heat, combine the coconut aminos, sesame seed oil, minced garlic, and ground ginger. Stir well and bring the mixture to a gentle boil. Stir in the tapioca flour slurry (tapioca flour mixed with cold water) and reduce the heat to low. Let the sauce simmer until it thickens, then remove from heat. Optionally, stir in rice vinegar and sweetener if using.
- Cook the Chicken: Lightly spray a clean sheet pan with non-stick cooking spray. Arrange the chicken breasts on the pan and generously brush them with the freshly made teriyaki sauce, reserving some sauce for later use. Place the pan in the preheated oven and bake for 15 minutes.
- Add the Veggies and Pineapple: Remove the sheet pan from the oven carefully. Arrange the carrots, zucchini, onion, broccoli, and pineapple chunks around the partially cooked chicken breasts. Drizzle the reserved teriyaki sauce over the vegetables, reserving a little to finish the dish at the end.
- Finish Baking: Return the pan to the oven and continue baking for an additional 20 minutes, or until the vegetables are tender and the chicken reaches an internal temperature of 165°F (74°C).
- Serve and Store: Remove from the oven, drizzle the remaining teriyaki sauce over the chicken and vegetables, and garnish with sesame seeds and chopped green onions. Serve immediately, optionally with cauliflower rice. Store any leftovers in an airtight container in the refrigerator for 3 to 4 days.
Notes
- The tapioca flour slurry helps thicken the teriyaki sauce; cornstarch can be used as a substitute if preferred.
- Using coconut aminos makes this recipe gluten-free and lower in sodium than traditional soy sauce.
- Optional honey or monk fruit sweetener can be omitted for a less sweet sauce.
- To keep the dish keto-friendly, serve with cauliflower rice instead of grains.
- Ensure chicken reaches an internal temperature of 165°F (74°C) for safe consumption.
- Fresh pineapple adds natural sweetness and moisture, but canned pineapple (no added sugar) also works well.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Asian
- Diet: Gluten Free
