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Baked Sesame Soy Chicken Breasts
with carrots / broccoli / quinoa

Active: 40 Total: 60

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. This is a classic Cook Smarts meal that we featured most recently in 2020.

Ingredients

Metric
Servings:
4
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
Baked Sesame Soy Chicken Breasts:
  • 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
Quinoa:
  • Quinoa, uncooked - 3/4 cup
  • Stock, any type - 1 1/2 cups

Nutrition Facts

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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 (not on ingredient list) if you’d like a bit of spice. (Can be done up to 5 days ahead)
  2. Quinoa - (Skip if quinoa was made ahead for Tuesday.) 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)

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Make

  1. Heat oven to 400F / 204C.
  2. Remove chicken from marinade (discard marinade) and season with some salt and pepper.
  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!

Nutrition Facts

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Reviews

Ratings

Original (39)
Gluten-free (2)
Paleo (2)
Vegetarian (7)

22 reviews

I added garlic and a good bit of sriracha to the marinade and doubled it. Hate quinoa so used cous cous but think I would do rice instead next time or maybe farro. I was also sure to marinate the chicken for a few hours, and it turned out really nicely after 9 min in the oven in a covered casserole.

By: Kathryn
Posted: Nov 06, 2021
Diet: Original
0 Helpful

G enjoyed and would eat again. Super easy, added hot sauce which I think it needed, but the chicken was moist (used chicken tenders which may have helped), added zucchini to the carrots and broccoli because I had some.

By: Christine
Posted: Oct 22, 2021
Diet: Gluten-free
0 Helpful

Good but not great.

By: Namrita
Posted: Oct 08, 2021
Diet: Paleo
0 Helpful

Maybe 4.5 stars. We loved it for its simplicity but still flavorful. We did grill the chicken while I steamed the veggies. The sauce/marinade was subtle but added flavor. I like it not to be overbearing. Yum

By: Liz
Posted: Sep 30, 2021
Diet: Original
0 Helpful

Always like when we bake tofu rather than stir fry it. This was a little bland, but kids have been fussy lately and husband just added some chili garlic paste to his so we were all happy. Did prep weekend before, so came together surprisingly quickly that night - always a win!

By: Jennifer
Posted: Sep 30, 2021
Diet: Vegetarian
0 Helpful

I added thin slices of garlic to the marinade. I salted and peppered the chicken breasts before putting them in the marinade. I used the full amount of marinade for the chicken, then I tossed the veggies in the same marinade after I took the chicken out. Rather than sear then bake the chicken, and rather than steam the veggies, I roasted them all together in the oven (chicken in a glass baking dish, veggies on a sheet pan). This seemed much easier. I forgot to add the sesame seeds to the chicken, but didn’t miss them. I also added garlic, a little bit of butter, salt & pepper to the quinoa. As such, I thought this was a yummy meal that came together rather quickly.

By: Maggie
Posted: Sep 29, 2021
Diet: Original
0 Helpful