Tired of dinner decisions? Enjoy a 30 day trial to our meal plan service, voted #1 by Lifehacker, and reduce your mental load today.

Baked Sesame-Soy Chicken Breasts
with broccoli and quinoa

Active: 30 min Total: 35 min

This sesame soy vinaigrette lends so much flavor to chicken (or tofu for vegetarians) and sauteed broccoli. Let this simple, healthy meal help you recover from your Thanksgiving weekend. Note that this meal's chicken and quinoa amounts make enough for Tuesday's dinner too. If you're not making them, extra chicken and quinoa are easy proteins that integrate well with a lot of meals.

Ingredients

Servings:
4
Metric
Quinoa (1 1/2 cups):
  • Quinoa - 1 1/2 cups, uncooked
Baked Sesame-Soy Chicken Breasts:
  • Homemade sesame-soy vinaigrette - 2 Tbsp ((ingredients listed separately))
  • Chicken breasts - 2 lbs, halved
  • Broccoli - 1 head, chopped
  • Cooking oil - 1 Tbsp + 2 Tbsp
  • Chicken stock or water - 1/4 cup
Sesame Soy Vinaigrette:
  • Green onions - 2 stalks, chopped
  • Soy sauce, low-sodium - 2 Tbsp
  • Rice vinegar - 2 Tbsp
  • Toasted sesame oil - 2 tsp
  • Brown sugar - 1 tsp
  • Canola or grapeseed oil - 1/4 cup
  • Hot sauce (opt) - to taste

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
Just a moment...
% Daily Value
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...

Increase your nutrition smarts

Prep

  1. Quinoa - {Note: this makes enough for Tuesday's dinner} Combine quinoa with 2x the amount of water (or stock if your prefer) in a saucepan. Add in a generous dash of 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)
  2. Make vinaigrette - Chop green onions. Whisk them with soy sauce, rice vinegar, sesame oil, brown sugar, and oil. If you're into heat, you can also add some hot sauce here. (Can be done up to 5 days ahead)
  3. Chicken - {Note: this makes enough for Tuesday's dinner} Halve, pour on 1/3 of the sauce, and then tenderize. Ideally, marinate overnight in the fridge. (Should be done and should be 1 day ahead)
  4. Broccoli - Chop. (Can be done up to 5 days ahead)

Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again

Get 1 free month
Learn More

Make

  1. Preheat oven to 400F (204C) degrees.
  2. Heat a skillet over medium-high heat. Add first part of the cooking oil and then chicken breasts to heated oil. Sear on each side for ~2 minutes and then move to a Pyrex pan. You might have to do this in batches if your skillet isn't big enough. Also, you don't want to overcrowd the pan, which will bring the temperature down too much and not give you that golden sear. Cover with foil and then transfer to oven until chicken breasts are cooked through and reach 165F (74C) degrees, 6 to 8 minutes.
  3. While chicken is cooking, wipe the skillet clean and return to heat. Add in rest of the cooking oil and then broccoli to heated oil with a dash of salt. Saute for 2 to 3 minutes.
  4. Add in stock or water and saute until broccoli is tender but still crunchy. Toss in 1/3 of the sauce and cook for another minute. Using the remaining part of the sauce to drizzle over the chicken. Enjoy with quinoa. {Remember to save 1/2 of the chicken and 1/3 of the quinoa for Tuesday}

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
Just a moment...
% Daily Value
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...

Increase your nutrition smarts


Reviews

Ratings

Original (47)
Gluten-free (2)
Paleo (2)
Vegetarian (3)

19 reviews

Tasty, healthy meal that I wouldn't mind making again, but no wow factor for me. Next time I'll salt and pepper the chicken right before searing. Liked the sauce -- I imagine it would be good with a number of proteins and vegetables. Used couscous instead of quinoa which complemented the chicken and broccoli nicely.

By: Sundi
Posted: Feb 26, 2015
Diet: Original
0 Helpful

I personally didn't find anything exciting about this dish, but I'm not a huge sesame-soy fan to start with. I was hoping to change my mind, but I guess not. Basically, if you don't like these kinds of dishes regularly, you won't like this one either. If you do, you'll probably love it.

By: Brittany
Posted: Jan 28, 2015
Diet: Original
0 Helpful

At first I wondered how anyone could rave about broccoli, but if you're debating on substituting the vegetable, don't! I ate the broccoli like it was my job! The chicken was good, too, but it's not unusual to find a delicious chicken recipe. But a delicious broccoli recipe? Rare.

By: Mary Ann
Posted: Dec 17, 2013
Diet: Original
0 Helpful

We liked this one a lot, and not only because it was the first healthy meal in a while...the holidays are starting and it's rough. The sauce was excellent.

By: Samuel
Posted: Dec 17, 2013
Diet: Original
0 Helpful

Yum! Misread the grocery list and bought Trader Joe's sesame ginger vinaigrette instead of the individual ingredients, but it was perfect and simplified prep!

By: laura
Posted: Dec 13, 2013
Diet: Vegetarian
0 Helpful

Good but not my favorite!

By: Mary Elizabeth
Posted: Dec 06, 2013
Diet: Original
0 Helpful