Ingredient Meat & Poultry Chicken Chicken Thighs The Only Weight-Loss Sheet-Pan Dinner You Need 4.4 (5) 5 Reviews This sheet-pan miso-garlic chicken and broccoli dinner is low in calories, but high in protein to keep you satisfied—a key combination if you’re trying to lose weight. This easy recipe uses only one baking sheet to make a complete meal, with a full serving of protein and plenty of roasted veggies. This recipe can easily be doubled if you want leftovers the following day; just use two baking sheets instead of one, and rotate the pans halfway through cooking. By Amanda Stanfield Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant at EatingWell. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels.As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. EatingWell's Editorial Guidelines Updated on October 20, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD See More Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Close Credit: Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist; Joshua Hoggle Active Time: 20 mins Total Time: 40 mins Servings: 4 Nutrition Profile: Mediterranean Diet Sesame-Free Weight Loss Diabetes-Friendly Nut-Free Dairy-Free High-Protein Egg-Free Jump to Nutrition Facts This chicken dinner uses just one sheet pan, cutting down on cleanup time.Broccoli brings fiber and essential nutrients to the meal.A miso-garlic glaze adds a savory depth. Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist; Joshua Hoggle Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 4 servings 6 medium cloves garlic, minced 2 tablespoons white miso 1½ tablespoons seasoned rice vinegar 1 tablespoon mirin 1 tablespoon pure maple syrup 6 cups large fresh broccoli florets (about 1 pound) 1 tablespoon soy sauce ½ teaspoon ground pepper 4 (4-ounce) boneless, skinless chicken thighs, patted dry 2 scallions, thinly sliced Directions Preheat oven to 425°F. Lightly coat a large rimmed baking sheet with cooking spray. Whisk minced garlic, 2 tablespoons miso, 1½ tablespoons vinegar, 1 tablespoon mirin and 1 tablespoon maple syrup together in a small bowl until a thin paste forms. Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist; Joshua Hoggle Toss 6 cups broccoli with 1 tablespoon soy sauce and ½ teaspoon pepper on the prepared baking sheet until well coated. Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist; Joshua Hoggle Arrange 4 chicken thighs between the broccoli florets on the pan. Brush the tops of the thighs with miso-garlic mixture. Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist; Joshua Hoggle Roast until the broccoli is tender, about 15 minutes. Using tongs, toss the broccoli; continue roasting until an instant-read thermometer inserted into the thickest portion of chicken registers at least 165°F, about 5 minutes more. Divide the chicken and broccoli among 4 plates; sprinkle with sliced scallions. EatingWell.com, April 2025 Save Rate Print Nutrition Facts (per serving) 279 Calories 10g Fat 18g Carbs 33g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 chicken thigh & 1 cup broccoli Calories 279 % Daily Value * Total Carbohydrate 18g 7% Dietary Fiber 5g 17% Total Sugars 7g Added Sugars 3g 6% Protein 33g 65% Total Fat 10g 13% Saturated Fat 3g 15% Cholesterol 138mg 46% Vitamin A 49µg Vitamin C 103mg 114% Vitamin D 0µg Vitamin E 2mg 11% Folate 84µg Vitamin K 138µg Sodium 787mg 34% Calcium 104mg 8% Iron 3mg 15% Magnesium 70mg 17% Potassium 768mg 16% Zinc 3mg 28% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.