Chicken Breast with Asian Vegetables from the Oven

Nutrition · per serving

Steps

1. 1

   Pat the chicken breast dry and flatten: if the fillets are very uneven in thickness, lightly pound them with a meat mallet or your hand to ensure even cooking.

   300 g (2 small fillets / approx. 150 g per serving) Chicken breast fillets
2. 2

   Prepare the marinade: Whisk together tamari, sesame oil, grated ginger, chopped garlic, and chili flakes in a shallow dish.

   30 ml (2 tbsp) Tamari (or soy sauce)10 ml (2 tsp) Sesame oil15 g (approx. 1 tbsp) Fresh ginger, finely grated2 pieces Garlic cloves, finely chopped1/2 tsp (to taste) Chili flakes
3. 3

   Place the chicken in the marinade, coating it well on both sides, and let it marinate for at least 10 minutes (the short marinade is sufficient due to the thin fillets). Meanwhile, preheat the oven to 200 °C (392 °F) with top/bottom heat.

   300 g (2 small fillets / approx. 150 g per serving) Chicken breast fillets30 ml (2 tbsp) Tamari (or soy sauce)10 ml (2 tsp) Sesame oil15 g (approx. 1 tbsp) Fresh ginger, finely grated2 pieces Garlic cloves, finely chopped1/2 tsp (to taste) Chili flakes
4. 4

   While the chicken is marinating, prepare the vegetables: divide the broccoli into small florets, wash the sugar snap peas, julienne the carrots, slice the bell pepper into thin strips, and prepare the spring onions.

   200 g, cut into florets Broccoli100 g, halved if large Sugar snap peas (or green beans)80 g, cut into fine strips (julienne) Carrots100 g, cut into thin strips Red bell pepper40 g, sliced diagonally Spring onions
5. 5

   Heat an ovenproof skillet (or regular skillet + baking sheet) over high heat, add 1 tsp of oil, and sear the marinated chicken breasts for 1–2 minutes on each side until they have a golden-brown crust. Do not cook through — just give them color.

   10 ml (2 tsp) Neutral oil for frying (e.g., canola oil)300 g (2 small fillets / approx. 150 g per serving) Chicken breast fillets
6. 6

   Transfer the skillet with the seared chicken to the preheated oven and bake for 8–10 minutes, until the internal temperature reaches 72 °C (162 °F) or the fillets are no longer translucent inside. Remove and let rest for 3 minutes.

   300 g (2 small fillets / approx. 150 g per serving) Chicken breast fillets
7. 7

   While the chicken is in the oven, heat 1 tsp of oil in a large skillet or wok over medium-high heat. First, sauté the broccoli and carrots for 2–3 minutes, then add the sugar snap peas and bell pepper and stir-fry for another 2–3 minutes — the vegetables should remain crisp.

   10 ml (2 tsp) Neutral oil for frying (e.g., canola oil)200 g, cut into florets Broccoli80 g, cut into fine strips (julienne) Carrots100 g, halved if large Sugar snap peas (or green beans)100 g, cut into thin strips Red bell pepper
8. 8

   Add the spring onions to the skillet, stir-fry briefly (30–45 seconds). Season with salt and pepper and, if desired, drizzle 1–2 tbsp of the remaining marinade from the dish over, bringing it to a brief boil.

   40 g, sliced diagonally Spring onionsto taste (approx. 1/2 tsp total) Saltto taste (approx. 1/4 tsp) Freshly ground black pepper
9. 9

   Let the chicken rest for 3 minutes (already set in step 6), then slice and serve it alongside the vegetables. Sprinkle with toasted sesame seeds and optionally drizzle with lime juice.

   300 g (2 small fillets / approx. 150 g per serving) Chicken breast fillets9 g (1 tbsp) Toasted sesame seeds8 ml (1/2 tbsp) for drizzling Lime juice (optional)
10. 10

    To serve: Arrange on two plates. Check the chicken: juicy and cooked through, vegetables crisp with a shiny glaze from the marinade.

Origin & History

Oven-baked chicken combines Western cooking methods with Asian flavors like ginger, tamari, and sesame; such fusions emerged in urban kitchens seeking quick, healthy dishes. The use of sesame and ginger is deeply rooted in Chinese cuisine, giving the dish its characteristic flavor.