the only weight loss sheet pan dinner you need
The Only Weight-Loss Sheet-Pan Dinner You Need
This sheet-pan miso-garlic chicken and broccoli dinner is low in calories, but high in protein to keep you satisfied—a key combination if you’re trying to lose weight. This easy recipe uses only one baking sheet to make a complete meal, with a full serving of protein and plenty of roasted veggies. This recipe can easily be doubled if you want leftovers the following day; just use two baking sheets instead of one, and rotate the pans halfway through cooking.
Ingredients:
- 6 medium cloves garlic, minced
- 2 tablespoons white miso
- 1½ tablespoons seasoned rice vinegar
- 1 tablespoon mirin
- 1 tablespoon pure maple syrup
- 6 cups large fresh broccoli florets (about 1 pound)
- 1 tablespoon soy sauce
- ½ teaspoon ground pepper
- 4 (4-ounce) boneless, skinless chicken thighs, patted dry
- 2 scallions, thinly sliced
Directions:
- Preheat oven to 425°F. Lightly coat a large rimmed baking sheet with cooking spray.
- Whisk minced garlic, 2 tablespoons miso, 1½ tablespoons vinegar, 1 tablespoon mirin and 1 tablespoon maple syrup together in a small bowl until a thin paste forms.
- Toss 6 cups broccoli with 1 tablespoon soy sauce and ½ teaspoon pepper on the prepared baking sheet until well coated.
- Arrange 4 chicken thighs between the broccoli florets on the pan. Brush the tops of the thighs with miso-garlic mixture.
- Roast until the broccoli is tender, about 15 minutes. Using tongs, toss the broccoli; continue roasting until an instant-read thermometer inserted into the thickest portion of chicken registers at least 165°F, about 5 minutes more.
- Divide the chicken and broccoli among 4 plates; sprinkle with sliced scallions.
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