Overview:
This WW Low-Carb Teriyaki Chicken & Veggies One-Pan Meal is a perfect balance of sweet, savory, and satisfying, all while keeping you on track with your healthy lifestyle. The rich flavor of homemade teriyaki sauce combined with tender chicken breasts and a medley of colorful veggies makes this dish an ideal choice for those following Weight Watchers or anyone looking for a nutritious and delicious meal. The best part? It’s a one-pan meal, making cleanup a breeze!
This recipe is designed to be both low-carb and full of flavor, so you don’t have to worry about compromising your health goals while still enjoying your favorite foods. With simple, fresh ingredients and easy-to-follow instructions, you’ll be able to whip up this dish in no time. Let’s dive into the details and break down everything you need to know to make this meal.
Ingredients:
For the Chicken & Veggies:
4 boneless, skinless chicken breasts (approximately 6 oz each)
2 tbsp olive oil (divided)
1 medium zucchini, sliced into rounds
1 bell pepper (red, yellow, or green), cut into strips
1 medium onion, sliced into thin wedges
1 cup broccoli florets
1 medium carrot, peeled and sliced into thin rounds
2 garlic cloves, minced
Salt and pepper to taste
1 tbsp sesame seeds (optional, for garnish)
Fresh cilantro or green onions for garnish (optional)
For the Homemade Teriyaki Sauce:
1/4 cup reduced-sodium soy sauce (or tamari for gluten-free)
1/4 cup water
2 tbsp apple cider vinegar (or rice vinegar)
2 tbsp sugar-free maple syrup or a keto-friendly sweetener (e.g., monk fruit sweetener)
1 tsp ground ginger (or freshly grated ginger)
2 tsp garlic powder
1/2 tsp sesame oil (optional, for added flavor)
1 tbsp cornstarch (or arrowroot powder, for thickening)
2 tbsp cold water (for cornstarch slurry)
Equipment Needed:
Large baking sheet or sheet pan
Mixing bowls
Whisk
Small saucepan
Knife and cutting board
Basting brush (optional, for glazing)
Measuring spoons and cups
Tongs or spatula for flipping
Instructions:
- Prepare the Teriyaki Sauce:
Begin by making the homemade teriyaki sauce. In a small saucepan, combine the reduced-sodium soy sauce (or tamari), water, apple cider vinegar, sugar-free maple syrup, ground ginger, garlic powder, and sesame oil (if using).
Bring the mixture to a gentle simmer over medium heat, whisking occasionally to combine the ingredients.
In a separate small bowl, mix the cornstarch with 2 tablespoons of cold water to create a slurry.
Once the sauce starts to simmer, slowly pour in the cornstarch slurry, whisking constantly to avoid clumping.
Continue to cook the sauce for 2-3 minutes, or until it thickens to a glossy, syrup-like consistency.
Once thickened, remove the saucepan from the heat and set the teriyaki sauce aside to cool. - Prepare the Vegetables:
Preheat your oven to 400°F (200°C).
While the sauce is cooling, prep your vegetables. Slice the zucchini, bell pepper, onion, and carrot into bite-sized pieces. Cut the broccoli florets into smaller, manageable pieces.
In a large bowl, toss the sliced vegetables (zucchini, bell pepper, onion, carrot, and broccoli) with 1 tablespoon of olive oil. Season with salt and pepper to taste, ensuring all the veggies are evenly coated. - Prepare the Chicken:
Season both sides of the chicken breasts with salt, pepper, and a drizzle of olive oil. You can also add a pinch of garlic powder or onion powder for extra flavor if desired.
Place the seasoned chicken breasts in the middle of your baking sheet. - Arrange the Veggies on the Sheet Pan:
Arrange the prepared vegetables around the chicken breasts on the sheet pan. Try to spread them out evenly so that everything cooks at the same rate. If you prefer, you can divide the veggies into two sections to keep them separate from the chicken. - Bake the Chicken & Veggies:
Place the sheet pan in the preheated oven and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). The chicken should be juicy and tender, and the veggies should be roasted until they’re slightly caramelized and soft. - Baste with Teriyaki Sauce:
After the chicken and veggies are done, remove the sheet pan from the oven. Using a basting brush or spoon, generously brush the chicken with the homemade teriyaki sauce. Be sure to coat the chicken breasts thoroughly for maximum flavor.
Optionally, you can drizzle a little extra teriyaki sauce over the roasted veggies as well, but be mindful of the amount to keep the dish low-carb.
- Finish the Dish:
Return the sheet pan to the oven and bake for an additional 3-5 minutes, just to allow the teriyaki sauce to caramelize slightly on the chicken and veggies.
Once done, remove the pan from the oven and let it rest for a few minutes before serving. - Serve:
Slice the chicken breasts and arrange them on plates alongside the roasted vegetables. Garnish with sesame seeds and fresh cilantro or green onions, if desired.
Serve immediately and enjoy your delicious low-carb teriyaki chicken and veggies meal.
Nutritional Breakdown (per serving – based on 4 servings):
Calories: 325
Fat: 14g
Protein: 39g
Total Carbs: 18g
Fiber: 5g
Net Carbs: 13g
Sugar: 7g
Sodium: 790mg
Weight Watchers (WW) SmartPoints:
Freestyle Points: 5 points per serving (1 chicken breast with veggies)
Blue Plan: 5 points per serving
Green Plan: 4 points per serving
Purple Plan: 4 points per serving
This low-carb meal is perfect for those following the Weight Watchers program, with a low SmartPoints value that makes it an easy, healthy choice for lunch or dinner.
Tips for Success:
Customize the Veggies: Feel free to swap out or add other low-carb vegetables such as cauliflower, asparagus, or green beans. Make sure to adjust the roasting time as necessary depending on the vegetables you choose.
Make It Spicy: If you prefer a bit of heat in your dish, add red pepper flakes or sriracha to the teriyaki sauce before simmering it.
Use Boneless, Skinless Thighs for Juicier Chicken: For even juicier chicken, you can use boneless, skinless chicken thighs instead of chicken breasts. Just be sure to adjust the cooking time slightly, as thighs may need a few extra minutes.
Meal Prep: This recipe is perfect for meal prep. Prepare multiple servings and store them in airtight containers for up to 4 days in the fridge. It reheats beautifully in the microwave or oven.
Substitute Sweeteners: You can swap the sugar-free maple syrup for another low-carb sweetener of your choice. Liquid stevia or monk fruit can be used for a more sugar-free option. Just make sure to adjust the quantity based on the sweetness level you prefer.
Add a Low-Carb Side: If you want to stretch the meal further, consider serving the chicken and veggies with a side of cauliflower rice or shirataki noodles for a filling, low-carb alternative to traditional grains.
Why This Recipe Works for Weight Watchers & Low-Carb Diets:
This Low-Carb Teriyaki Chicken & Veggies One-Pan Meal is perfectly suited for those following the Weight Watchers (WW) program, as it’s designed to be both satisfying and low in SmartPoints. By using skinless chicken breasts and a homemade teriyaki sauce that is sugar-free, you reduce the calorie and carbohydrate content significantly while still enjoying a flavorful, filling meal.
The combination of lean protein from the chicken and fiber-rich vegetables ensures that you stay full longer, preventing those mid-afternoon cravings. Plus, the convenience of a one-pan meal makes cleanup simple, saving you time without sacrificing flavor or nutrition.
For those following low-carb or ketogenic diets, this meal hits all the right notes, with only 13g of net carbs per serving. The vegetables provide fiber, essential vitamins, and minerals, while the chicken gives you the lean protein you need to maintain muscle and feel satisfied.
Conclusion:
The WW Low-Carb Teriyaki Chicken & Veggies One-Pan Meal is a flavorful, easy-to-make dish that is sure to satisfy your cravings without compromising your dietary goals. With just the right amount of sweetness from the homemade teriyaki sauce, this meal delivers an incredible balance of flavors, textures, and nutrition.
Whether you’re following Weight Watchers, a low-carb diet, or just looking for a delicious dinner that’s quick and easy, this one-pan meal will fit the bill. It’s versatile, customizable, and ideal for meal prep, so you can enjoy a healthy, satisfying meal all week long. Enjoy!