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Ingredients
-
3
tablespoons butter, melted
-
1/4
teaspoon salt
-
1/4
teaspoon pepper
-
1/4
teaspoon garlic powder
-
1/4
teaspoon ground ginger
-
1
package (20 oz) boneless skinless chicken thighs
-
2
tablespoons soy sauce
-
1
tablespoon packed brown sugar
-
1
tablespoon natural rice vinegar
-
1
tablespoon chili garlic sauce
-
1
tablespoon sesame oil
-
4
cups broccoli florets
-
1/4
cup sliced green onions
-
1
teaspoon sesame seed
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-
Heat oven to 425°F. Spray large rimmed sheet pan with cooking spray. Pour melted butter in pan, and tip pan side to side to spread evenly. In small bowl, mix salt, pepper, garlic powder and ginger. Rub salt mixture on chicken thighs, and place in pan. Roast 15 minutes; turn.
-
In large bowl, mix soy sauce, brown sugar, vinegar, chili garlic sauce and sesame oil. Add broccoli florets; toss to coat. Using slotted spoon, place florets in single layer around chicken. Brush chicken with remaining soy mixture left in bowl.
-
Roast 8 to 12 minutes longer or until juice of chicken is clear when thickest part is cut (at least 165°F) and broccoli is tender. Top with green onions and sesame seed.
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340
Calories
19g
Total Fat
32g
Protein
9g
Total Carbohydrate
4g
Sugars
Nutrition Facts
Serving Size:
About 1 1/2 Thighs and 1/2 Cup Broccoli
- Calories
- 340
- Calories from Fat
- 170
- Total Fat
- 19g
- 30%
- Saturated Fat
- 8g
- 40%
- Trans Fat
- 0g
- Cholesterol
- 160mg
- 53%
- Sodium
- 890mg
- 37%
- Potassium
- 550mg
- 16%
- Total Carbohydrate
- 9g
- 3%
- Dietary Fiber
- 2g
- 9%
- Sugars
- 4g
- Protein
- 32g
- Vitamin A
- 20%
- 20%
- Vitamin C
- 50%
- 50%
- Calcium
- 6%
- 6%
- Iron
- 15%
- 15%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 4 1/2 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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Tips from the Betty Crocker Kitchens
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var configuration = {"title":"Sheet-Pan General Tso\u0027s Chicken","introduction":"With this easy sheet-pan recipe, you get all the flavor of General Tso\u0027s chicken, just without the frying, the breading, or the splattering all over your stove! Sweet, slightly spicy and umami-rich, this Chinese-restaurant classic is just as good (or perhaps, even better) when made at home. Serve it up on a bed of rice, and you won\u0027t miss the take-out version one bit!","servingSize":"About 1 1/2 Thighs and 1/2 Cup Broccoli","image":{"small":{"media":"(min-width: 0px)","src":"https://mojo.generalmills.com/api/public/content/UluSEOafu02NUb_1-pB3Og_webp_base.webp?v=62448d3d\u0026t=e724eca7b3c24a8aaa6e089ed9e611fd"},"medium":{"media":"(min-width: 500px)","src":"https://mojo.generalmills.com/api/public/content/UluSEOafu02NUb_1-pB3Og_webp_base.webp?v=62448d3d\u0026t=191ddcab8d1c415fa10fa00a14351227"},"large":{"media":"(min-width: 767px)","src":"https://mojo.generalmills.com/api/public/content/UluSEOafu02NUb_1-pB3Og_webp_base.webp?v=62448d3d\u0026t=191ddcab8d1c415fa10fa00a14351227"},"alt":"Sheet-Pan General Tso\u0027s Chicken"},"contributor":{"label":"By","name":"Betty Crocker Kitchens","profileUrl":"/about-us","displayDate":{"label":"Updated","date":"Sep 9, 2019"}},"ingredientGroups":[{"ingredients":[{"quantity":"3 ","description":"tablespoons butter, melted "},{"quantity":"1/4 ","description":"teaspoon salt "},{"quantity":"1/4 ","description":"teaspoon pepper "},{"quantity":"1/4 ","description":"teaspoon garlic powder "},{"quantity":"1/4 ","description":"teaspoon ground ginger "},{"quantity":"1 ","description":"package (20 oz) boneless skinless chicken thighs "},{"quantity":"2 ","description":"tablespoons soy sauce "},{"quantity":"1 ","description":"tablespoon packed brown sugar "},{"quantity":"1 ","description":"tablespoon natural rice vinegar "},{"quantity":"1 ","description":"tablespoon chili garlic sauce "},{"quantity":"1 ","description":"tablespoon sesame oil "},{"quantity":"4 ","description":"cups broccoli florets "},{"quantity":"1/4 ","description":"cup sliced green onions "},{"quantity":"1 ","description":"teaspoon sesame seed"}]}],"steps":[{"description":"Heat oven to 425°F. Spray large rimmed sheet pan with cooking spray. Pour melted butter in pan, and tip pan side to side to spread evenly. In small bowl, mix salt, pepper, garlic powder and ginger. Rub salt mixture on chicken thighs, and place in pan. Roast 15 minutes; turn. ","stepShotImageUrl":"//mojo.generalmills.com/api/public/content/FO6Cnk9-H0qs6wpx8b2TSA_webp_base.webp?v=cb264d69\u0026t=51a43a57af4046789e5a7f20567b1195"},{"description":"In large bowl, mix soy sauce, brown sugar, vinegar, chili garlic sauce and sesame oil. Add broccoli florets; toss to coat. Using slotted spoon, place florets in single layer around chicken. Brush chicken with remaining soy mixture left in bowl. ","stepShotImageUrl":"//mojo.generalmills.com/api/public/content/Oa6hvfG5akqNuXLK5TieCA_webp_base.webp?v=086a2a9b\u0026t=51a43a57af4046789e5a7f20567b1195"},{"description":"Roast 8 to 12 minutes longer or until juice of chicken is clear when thickest part is cut (at least 165°F) and broccoli is tender. Top with green onions and sesame seed. ","stepShotImageUrl":"//mojo.generalmills.com/api/public/content/j_TeUtXOQ06C8U52ka1gfg_webp_base.webp?v=cb5fc19a\u0026t=51a43a57af4046789e5a7f20567b1195"}],"tips":[{"title":"","description":"Kitchen Tested: 7/2019","category":"Kitchen Tested"},{"title":"","description":"Broccoli really soaks up the flavor of any dressing or marinade. For this reason, we recommend only lightly tossing it in the soy mixture and using the remainder to brush on the chicken.","category":"Techniques"},{"title":"","description":"Boneless skinless chicken thighs are one of our favorite protein choices, because thighs are flavorful and slightly fattier than chicken breasts, which allows them to stay moist and tender longer.","category":"Techniques"},{"title":"","description":"Can\u0027t take the heat? Reduce the chili garlic sauce to 1 teaspoon.","category":"Variation"},{"title":"","description":"Although General Tso was indeed a real person, there are some serious questions about whether he ever ate the chicken that carries his name. In fact, the original story of this dish is pretty unclear. What we do know is that this Chinese-restaurant staple probably comes from Hunan Chinese cooking traditions. Hunan cooking is famous for its spicy flavors, vibrant colors and rich aromas, and it\u0027s considered one of the great cuisines of China. General Tso\u0027s chicken, however, is typically more sweet than spicy, probably an adaptation that was made once it landed in this country. It is typically served fried crispy with broccoli and sprinkled with sesame seed. Expect flavors of soy, rice wine vinegar, chiles and garlic. If you love this dish, try our \u003ca href=\u0022https://www.bettycrocker.com/recipes/easy-general-Tso\u0027s-chicken/35b55e6b-9ce3-4bfd-9bea-a9a19f32e689\u0022 target=\u0022_blank\u0022\u003eEasy General Tso\u0027s Chicken recipe\u003c/a\u003e next.","category":"Editorial"}],"kitchenTips":[{"title":"","description":"Broccoli really soaks up the flavor of any dressing or marinade. For this reason, we recommend only lightly tossing it in the soy mixture and using the remainder to brush on the chicken.","category":"Techniques"},{"title":"","description":"Boneless skinless chicken thighs are one of our favorite protein choices, because thighs are flavorful and slightly fattier than chicken breasts, which allows them to stay moist and tender longer.","category":"Techniques"},{"title":"","description":"Can\u0027t take the heat? 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