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Asian Chicken and Green Beans Sheet Pan Meal

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We loved all the interesting flavors in this Asian Chicken and Green Beans Sheet Pan Meal, and this is a perfect low-carb dinner. This recipe is just slightly spicy with lots of Orange Chicken flavors, but if you’re a fan of spicy Sriracha Sauce, you can add a bit more of that!

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Asian Chicken and Green Beans Sheet Pan Meal shown on sheet pan with sesame seeds.

I’m a big fan of both chicken and green beans, especially when Asian flavors are involved. And this Asian Chicken and Green Beans Sheet Pan Meal was also partly inspired by a delicious sugar-free orange marmalade I re-discovered recently.

The chicken is marinated in a mixture of soy sauce, lime juice, Sriracha sauce, sugar-free maple syrup, minced garlic, sesame oil, and Golden Monkfruit sweetener. You reserve some of that mixture and blend in a bit more soy sauce and sugar-free orange marmalade to make the glaze that gets brushed on the chicken and green beans before they cook.

The recipe cooks in about 20 minutes on a sheet pan that’s pre-heated in the oven, and we thought it was absolutely delicious for an easy dinner. And only one pan to clean!

However, I do want to mention that even though we experimented a couple of times, we didn’t find a method that prevented the chicken from releasing a little water when it baked, so we blotted up the water with a paper towel to get the result you see in the photos! That didn’t diminish our enjoyment of the recipe (and my handyman Steve was working at my condo when we tested the recipe the second time and he loved it too!)

Read more below about what causes some chicken to release water and what you can do to help minimize it.

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

What to do if the chicken releases water when it’s cooked:

Chicken is much more lean these days and much of the chicken sold in the U.S. is injected with water to keep it moist. Sometimes that water will cook off in. a hot pan, but in this recipe the chicken released a bit of water when it baked with the green beans. Here are some tips to minimize or prevent that:

  • If you’re buying chicken breasts in a package, check the ingredients and try to get chicken without added water.
  • After you marinate the chicken pieces, drain them very well, so all the liquid is drained off
  • Preheat the baking sheet for 15-20 minutes so its really hot when you add the chicken and green beans.
  • If needed, just use a wadded-up paper towel to blot off any excess water from the sheet pan. (We did that the first time we removed the sheet pan to brush on more glaze, and again when the chicken was finished cooking.)

Can you use thin French-Style Green Beans for this recipe?

We used thicker regular green beans for this recipe, and they were definitely cooked when the chicken was done. I think if you only have thin green beans you’ll need to add them after the chicken has cooked for 5-6 minutes, otherwise the green beans will be overdone.

What if you don’t have Sriracha Sauce?

You can use another type of Asian hot sauce for this recipe, but some are much hotter than Sriracha Sauce, so I’d add a tablespoon and taste to see if you want more if you’re substituting another hot sauce.

Want more low-carb sheet pan meals?

Check out Low-Carb and Keto Sheet Pan Meals to see lots more delicious sheet pan dinners that are low in carbs. Or you can use Sheet Pan Meals to see all the sheet pan dinners featured on my blog.

Asian Chicken and Green Beans Sheet Pan Meal collage of recipe steps

How to Make Asian Chicken and Green Beans Sheet Pan Meal:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

  1. Plan ahead for marinating the chicken.
  2. Mix together 3 T soy sauce, lime juice, Sugar-Free Maple Syrup, Golden Monkfruit sweetener, minced garlic, and sesame oil.
  3. Trim chicken breasts and cut into pieces.
  4. Put chicken and 1/2 cup marinade into a Ziploc bag and marinate chicken 6 – 8 hours in the refrigerator.
  5. When you start dinner, preheat oven and heat the sheet pan.
  6. Transfer chicken pieces to colander and drain VERY WELL.
  7. The next photo shows the Polaner Sugar-Free Orange Marmalade with Fiber (affiliate link) that I used. (This was really low in carbs for this type of product.)
  8. Add orange marmalade and other tablespoon of soy sauce to the reserved marinade and blend it together. I used a Magic Bullet (affiliate link) for that. 
  9. Trim both ends of green beans and cut in half. 
  10. Toss green beans with 1-2 tablespoons of glaze. 
  11. Remove sheet pan from oven and spray lightly with non-stick spray.
  12. Arrange green beans on sheet pan in a single layer  and tuck the chicken pieces around them.
  13. Brush chicken and beans with half the remaining glaze and bake 10 minutes.
  14. After 10 minutes, remove sheet pan. If the chicken has released water, blot it up with a wadded-up paper towel. 
  15. Brush chicken and beans with rest of the glaze and bake 10 minutes more.
  16. Remove sheet pan from the oven (and blot water again if needed.)
  17. Sprinkle with toasted sesame seeds and serve hot.

Asian Chicken and Green Beans Sheet Pan Meal shown on sheet pan, second photo.

Make it a Low-Carb Meal:

Of course this Asian Chicken and Green Beans can easily be a one-dish meal without any other side dish. But if you want a more substantial meal this would taste great with Napa Cabbage Asian Slaw, Asian Cabbage Salad, or Asian Green Salad with Soy-Sesame Dressing.

More Sheet Pan Meals with Asian Flavors:

Ingredients

  • 3 T + 1 T soy sauce (see notes)
  • 3 T fresh-squeezed lime juice
  • 2 T Sriracha Sauce, or more
  • 1/4 cup sugar-free maple syrup
  • 3 T Golden Monkfruit Sweetener
  • 1 T minced garlic
  • 1 tsp. sesame oil
  • 1/4 cup sugar-free orange marmalade
  • 3 large boneless, skinless chicken breasts (see notes)
  • 1 lb. fresh green beans, see notes
  • 1 T toasted Sesame Seeds

Instructions

  1. Earlier in the day or the night before, start marinating the chicken. You can marinate this all day while you’re at work if you like.
  2. Mix together 3 T soy sauce, lime juice, Sugar-Free Maple Syrup, Golden Monkfruit, minced garlic, and sesame oil.
  3. Trim any fat or undesirable parts from chicken breasts and cut into chunks. (I cut each large breast into 8 pieces to make 4 servings with six pieces of chicken per serving.)
  4. Put the chicken and 1/2 cup of the marinade into a Ziploc bag and marinate chicken 6 – 8 hours in the refrigerator, storing the extra marinade in the fridge.
  5. When you’re ready to cook, preheat oven to 425F/218C and heat the sheet pan while you prepare the glaze and the green beans.
  6. Transfer the chicken pieces to a colander placed in the sink and let it drain VERY WELL.
  7. Add the orange marmalade and other tablespoon of soy sauce to the reserved marinade and blend it together, using a blender, food processor, or Magic Bullet. (If you don’t blend it, the glaze will be quite chunky from the fiber in the marmalade; some people may not mind that.)
  8. Trim both ends of the green beans and cut them in half. Toss the green beans with 1-2 tablespoons of the glaze. 
  9. Remove the hot sheet pan from oven and spray lightly with non-stick spray
  10. Arrange green beans in a single layer on the sheet pan and tuck the drained chicken pieces among the beans, spacing them out as much as possible.
  11. Brush chicken and beans with half the remaining glaze and bake 10 minutes.
  12. After 10 minutes, remove sheet pan. If the chicken has released water, blot it up with a wadded-up paper towel. 
  13. Brush chicken and beans with the remaining glaze and bake 10 minutes more.
  14. Remove from the oven (and blot water again if needed.)
  15. Sprinkle with toasted sesame seeds and serve hot.

Notes

Use gluten-free soy sauce if you need this recipe to be gluten-free.

My chicken breasts were a little over 8 ounces each before trimming.

We used the regular thicker green beans for this recipe. Thin, French-Style green beans will probably be overcooked unless you adjust the cooking time.

Nutritional information is calculated using the Polaner Sugar-Free Orange Marmalade with Fiber that I used. (If you can’t find that brand the net carbs may be higher; this brand was really low in carbs for this type of product.)

This recipe created by Kalyn and Kara.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving:
Calories: 237Total Fat: 4.8gSaturated Fat: 1.1gTrans Fat: 0gUnsaturated Fat: 2.9gCholesterol: 77mgSodium: 527mgCarbohydrates: 21gFiber: 7.1gSugar: 6.7gProtein: 31g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

Square image of Asian Chicken and Green Beans Sheet Pan Meal shown on sheet pan.

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
If you use the Polaner Sugar-Free Orange Marmalade I used, this recipe has 13.9 net carbs (based on four servings.) That should make it suitable for low-carb diets (but maybe not Keto) and for any phase of the original South Beach Diet.

Find More Recipes Like This One:
Use Sheet Pan Meals to find more recipes like this one. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Pinterest image for Asian Chicken and Green Beans Sheet Pan Meal

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