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Baked Sesame Soy Chicken Breasts
with broccoli / carrots / quinoa

Active: 30 minTotal: 50 min

This simple and flavorful sesame soy vinaigrette adds a wow factor to baked chicken. Served with sauteed broccoli and carrots over quinoa, this is an easy weeknight dinner you can feel good about! Featured in 2013, we updated the recipe to include carrots.

Ingredients

Servings:
4
Metric
Baked Sesame Soy Chicken Breasts:
  • Quinoa, uncooked - 3/4 cup
  • Stock, any type - 1 1/2 cups
  • Broccoli - 10 oz, chopped
  • Carrots - 8 oz, sliced
  • Chicken breasts, boneless and skinless - 1 lb, halved
  • Oil, cooking - 1 Tbsp + 1 Tbsp
  • Sesame seeds, white (opt) - 2 tsp
  • Foil - for baking
  • Hot sauce (opt) - for serving
Sesame Soy Vinaigrette:
  • Soy sauce, low-sodium - 2 Tbsp
  • Vinegar, rice - 2 Tbsp
  • Oil, toasted sesame - 2 tsp
  • Brown sugar - 1 tsp
  • Oil, cooking - 1/4 cup

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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Prep

  1. Make vinaigrette - Whisk together soy sauce, rice vinegar, sesame oil, brown sugar, and cooking oil (portion for vinaigrette). Add some hot sauce if you’d like a bit of spice. (Can be done up to 5 days ahead)
  2. Quinoa - Combine quinoa with stock in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
  3. Broccoli / Carrots - Prep as directed and combine. (Can be done up to 5 days ahead)
  4. Chicken - Halve chicken breasts and tenderize with a fork. Pour 1/3 of vinaigrette over chicken and marinate for at least 20 minutes and up to 1 day. (Can be done 1 day ahead)

Make

  1. Remove chicken from marinade (discard marinade) and season with some salt and pepper.
  2. Heat oven to 400F / 204C degrees.
  3. Heat a skillet over medium-high heat. Add first part of cooking oil (portion for chicken) and then chicken to heated oil (cook in batches if it won’t all fit at once). Sear on each side for ~2 minutes and then move to a baking dish. Sprinkle sesame seeds on top.
  4. Cover baking dish tightly with foil and then transfer to oven until chicken breasts are cooked through and reach 165F / 74C degrees, 6 to 8 minutes.
  5. While chicken is cooking, wipe the skillet clean and return to heat.
  6. Add second part of cooking oil (portion for chicken) and then broccoli and carrots to heated oil with some salt. Saute for 2 to 3 minutes.
  7. Add in 1/3 of the vinaigrette and cover with a lid. Steam vegetables, covered, until tender, ~3 minutes.
  8. If quinoa was made ahead, reheat in the microwave.
  9. Serve chicken and vegetables over quinoa. Drizzle remaining 1/3 of vinaigrette over top. Add some hot sauce if you’d like. Enjoy!

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Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Reviews

This meal has 35 reviews

Meh. Tried to make this better by roasting the veggies and finishing the dish with lime, but that only got it as far as meh.

By: Michelle
Posted: Nov 30, 2018
Diet: Original

Good. I agree the chicken took longer in the oven (depending on thickness). Overall, a decent meal that I would make again.

By: Kimberly
Posted: Nov 29, 2018
Diet: Paleo

It was good but not great. Again, we recommend making extra quinoa because it simply wasn't enough. The flavors also could have been stronger. We enjoyed it, and it was super quick which was a plus, but don't expect it to be amazing.

By: Chris
Posted: Nov 29, 2018
Diet: Vegetarian

The flavors are light, but with the veg, they come out better. It's tasty, but not overwhelming. The best part is that it comes together exactly on the timing as it is supposed to. When I make it again, I'll probably try to reduce the amount of cooking oil in the vinaigrette and add a little more to the chicken marinade to give it a bit more of a kick - some garlic, some coconut aminos, maybe some citrus.

By: Jade
Posted: Nov 29, 2018
Diet: Original

We really liked this recipe. I didn't quite read the directions exactly, so rather than splitting up the vinaigrette into three parts I put all the chicken in it...then realized I needed some for the veggies, so I just took all the ingredients and put a little in with the veggies to steam. I didn't bother making more to drizzle and didn't feel like it was needed while we were eating. I thought it had really good flavor and will definitely make this one again.

By: Emily
Posted: Nov 29, 2018
Diet: Original

I just made the chicken part if this recipe. I'm not a big fan of quinoa so I had the chicken with a side of gnocchi. It definitely needed more time in the oven even with pan searing. I had even pan seared it longer. Definitely a good 15 minutes. It was juicy. It wasn't super flavorful but it wasn't too bad. I used the entire amount of the vinaigrette marinade for the chicken so you might want to make more.

By: Mary
Posted: Nov 29, 2018
Diet: Original