Like my Sheet Pan Fajitas, Sheet Pan Fried Rice, and Low-Carb Sheet Pan Cauliflower "Fried Rice", this recipe is an oven-roasted meal that is traditionally made in a skillet or wok on the stove-top. Using a sheet pan has become my favorite version of a one-pot meal because of the convenience and flavors that result from oven roasting. This baked version of an Asian stir fry tastes amazing. It gets raves at my house. Easy, healthy, and yummy...can't ask for more than that.
Asian stir-fries normally involve cooking ingredients in batches in a wok or skillet at high heat and then adding liquid at the end that thickens into a sauce. In this recipe, all of the traditional stir-fry ingredients (veggies, meat, and sauce) are combined on a sheet pan all at once, roasted in a hot oven for 30 minutes, and dinner is served! The sauce thickens into a savory glaze as everything cooks together. This is an easy, no-fuss, hands-off way to enjoy an Asian "stir-fry" meal.
Main course with meat or a veggie side dish. Make the complete recipe with meat, and serve it over rice for a complete meal. Or, skip the meat and make it with all veggies. The meatless Asian glazed veggies are great paired with grilled chicken or fish.
Make-ahead convenience. You can assemble and bake this recipe right away, or prepare the pan and refrigerate or freeze it to bake later. I'll explain how.
It's good for you!
NUTRITIONAL INFORMATION per 1 cup serving of chicken stir-fry mixture:
- 287 calories, 10.7g fat, 690mg sodium, 16.4g carbs, 3g fiber, 8.7g sugars, 29.9g protein
- Weight Watchers PointsPlus: 7
- This recipe is loaded with nutrition. It's particularly high in niacin, selenium, vitamins A, B6 & C.
Step-by-step photos for making
Sheet Pan Asian Stir-Fry
Step 1. Choose which kind of stir-fry you want to make: chicken, beef, pork, or shrimp--any of these works well with this recipe. Cut the chicken, beef or pork against the grain into thin, bite-size pieces. (TIP: If it's difficult to cut, put it in the freezer for 15-30 minutes to firm it up and make it easier to handle.)
- Boneless, skinless chicken breasts are my preference; but if you prefer thigh meat, it works well, too.
- Pork loin, chops, or lean rib meat all can be used. I used boneless country style ribs here, because they were the most economical choice.
- Choose beef steak or rib meat that is lean and tender. I used boneless short ribs here, but I've also used flank, sirloin, and round steak.
- The shrimp needs to be deveined and have the shells and tails removed. If you use jumbo shrimp, it may be necessary to cut it into 2-3 pieces to make it bite-sized. I'm using a medium size shrimp here and left it whole.
Step 2. Assemble the sauce ingredients. (You'll find several of these in the Asian aisle of your grocery store.)
- toasted sesame oil
- tamari or soy sauce (gluten free is available, if desired)
- corn starch
- rice vinegar
- sriracha or other hot sauce
- fresh ginger
- fresh garlic
The oil in the photo is used to coat the pan; it isn't part of the sauce.
view on Amazon: toasted sesame oil, gluten-free tamari, rice vinegar, sriracha
Step 3. Mince the ginger and garlic. I use a Microplane for the ginger. It can also be used to mince the garlic, or use a garlic press.
view on Amazon: Microplane, garlic press
Step 4. Make the sauce by combining the cornstarch and small portion of tamari or soy sauce and stir with a fork until dissolved. Then add the remaining ingredients and stir to combine.
Step 5. Combine the sauce mixture with the cut chicken, beef, pork, or shrimp. I'm using chicken here. Let the meat marinate while you cut the veggies. It needs to marinate at least 15 minutes. If you have time, an hour is better.
- Make-ahead tip. You can cut the meat and marinate it in the sauce in the fridge for as long as a day in advance. Shrimp, however, is more delicate and shouldn't marinate more than 1 hour; otherwise it will get a mushy texture.
Step 6. Cut the veggies.
- red bell pepper, sliced 1/4" wide
- cremini mushrooms, sliced 1/4" wide
- carrots, sliced diagonally 1/8" wide
- green onions, sliced in 1/2" wide pieces
- snow peas, stem ends and strings removed
view on Amazon: 7-Inch Santoku knife (my go-to for chopping tasks)
Step 7. Drizzle a large sheet pan with oil. (My pan is 13x18".) Use a pastry brush to spread it evenly over the entire surface of the pan.
view on Amazon: 13x18 baking sheet with lid (half sheet); silicone pastry/basting brush
Step 8. Sprinkle the pan evenly with carrots, mushrooms, snowpeas, red pepper, and green onions. Use tongs to remove chicken pieces from sauce and place on top of the veggies. Drizzle any sauce remaining in the bowl over the top of the meat and veggies.
Step 9. Bake for approx. 30 minutes, stirring once half way through. Remove from the oven and toss again so the thickened sauce coats the meat and veggies, making a delicious glaze.
- NOTE: If you prefer crispier snow peas, wait and add them when you stir the mixture half way through the cooking time.
Serve the mixture over rice (I'm using my favorite: brown basmati rice) or noodles. For a low-carb option, make lettuce wraps by using this mixture for a filling.
Optional toppings: nuts (cashews, almonds, peanuts) and additional chopped green onions
Use the exact same procedure using beef or pork.
Here's the beef version:
Here's the pork version:
The procedure for using shrimp is slightly different, because the shrimp is more delicate and cooks more quickly. Overcooked shrimp is tough and chewy. To avoid overcooking the shrimp, bake the veggies some before the shrimp is added. Here's the baking procedure when you use shrimp:
- Remove the shrimp from the sauce marinade; put shrimp in separate bowl.
- Add veggies to prepared pan and drizzle with remaining sauce left in the bowl where the shrimp had marinated.
- Bake for 15 minutes, remove pan from oven, add shrimp and any additional liquid that has settled in the shrimp bowl; toss with veggies in pan; bake another 15 minutes.
Endless variations. Use my recipe for a guideline, and be mindful of using the same ratio of meat/veggies to sauce ingredients; but feel free to customize the ingredients to suit your taste.
- Vegetarian? Omit the meat and add an equivalent amount of veggies or tofu; drizzle with sauce, and bake, stirring half way through cooking time. Vegan? Substitute agave syrup for the honey.
- Gluten free? Use gluten free tamari or soy sauce.
- Different veggies? Sure, you can use whatever combination of veggies you like. Make sure they are cut in uniform sizes and keep the overall volume of veggies the same so that the sauce mixture is the right amount for the finished recipe.
- Like it spicy? Increase the amount of sriracha or slice 1-2 jalapenos into thin rounds and roast them with the other veggies.
- Avoiding carbs? Instead of serving this over rice or noodles, wrap the stir-fry mixture in lettuce leaves.
Make ahead convenience--refrigerate or freeze.
You can bake this immediately after assembly, or cover and refrigerate or freeze it for later. If you have the fridge space to accommodate a sheet pan, go ahead and cut and combine the veggies in the pan, cover them, and they're ready to bake later. Keep the meat marinating in a separate covered bowl. This can all be prepared and refrigerated a day in advance. (Except shrimp shouldn't marinate more than 1 hour.) Simply add the meat and sauce to the sheet of veggies when it's time to bake it.
My 13x18 (aka "half sheets") are perfect for this, and they come with lids for easy storage in the fridge. If they are too big for your fridge, use two 9x13" covered pans (aka "quarter sheets") instead.
- You can cut the veggies and freeze them in a Ziploc freezer bag for up to 2 months. Freeze the marinating meat in a separate small freezer bag. Flatten the bags into a a thin layer for easier thawing later.
- To bake, thaw the bags of veggies and meat just enough to be able to separate them into individual pieces so they can be scattered on a sheet pan. Proceed with the baking instructions. You may need to add 5-10 minutes to the baking time, if they are still frozen when the baking begins.
- NOTE: It's the nature of frozen vegetables that when they're cooked they loose crispness and release more liquid than if they're cooked fresh. That means the stir-fry mixture will have more liquid in the pan if it's been frozen before it is cooked, and the veggies will be more limp. The mixture still tastes good; but if you don't like these effects from freezing it, I recommend that you make and cook it while the ingredients are fresh.
view on Amazon: 13x18 baking sheet with lid (half sheet); 9x13 quarter sheet with lid (quarter sheet); value priced set of baking sheets with lids (one of each size)
Make it a Yummy day!
You might also like these sheet pan meals:
Sheet Pan Chicken Fajitas
Sheet Pan Chicken Fried Rice
Low-Carb, Sheet Pan Cauliflower "Fried Rice"
Sheet Pan Asian Chicken, Beef, Pork or Shrimp Stir-Fry
Servings: 4-5 servings
- 1 tablespoon neutral oil (vegetable, grapeseed, canola, or peanut)
- 1.5 tablespoons plus 1/4 cup low sodium tamari or soy sauce, divided
- 2 teaspoons cornstarch
- 1 teaspoon sesame oil
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 2 teaspoons sriracha or other hot sauce (reduce or omit for a milder flavor)
- 1 teaspoon minced fresh ginger
- 2 garlic cloves, minced
- 1 lb. boneless meat; choose from chicken breast, beef (steak or short ribs); pork (chop, tenderloin, lean rib meat); or, shrimp
- 1 red bell pepper, cut in 1/4" wide strips (approx. 1 cup)
- 6 oz cremini mushrooms, cut in 1/4" thick slices (approx. 2 cups sliced)
- 6 oz snow peas (approx. 2 cups), stems & strings removed
- 3-4 green onions, cut in 1/2" pieces (approx. 3/4 cup)
- 2-3 carrots, cut diagonally in 1/8" thick pieces (approx. 1 cup)
- OPTIONAL TOPPINGS: nuts (cashews, almonds, or peanuts), chopped green onions
Brush oil evenly over surface of 13x18" baking sheet (or, use 2 smaller baking sheets); set aside. Preheat oven to 425 degrees.
PREPARE THE SAUCE
In small bowl, use fork to stir together 1.5 tablespoons tamari or soy sauce with cornstarch until dissolved and uniformly mixed. Add remaining tamari/soy sauce, sesame oil, honey, rice vinegar, sriracha, ginger, and garlic; stir to combine. Set aside.
PREPARE THE MEAT/SHRIMP
If using chicken, beef, or pork, slice against the grain into 1/4" thick bite-size pieces. If using shrimp, devein and remove shells and tails. Add meat or shrimp to medium bowl and add sauce mixture; stir to combine. Set aside to marinate while you cut the vegetables. NOTE: The meat should marinate at least 15 minutes (60 minutes is better if you have the time) and may be prepared and marinated up to 1 day ahead. Shrimp is more delicate and should not be marinated more than 60 minutes.
CUT AND ADD VEGGIES. Scatter cut carrots, mushrooms, red pepper, snow peas, and onions in even layer on oiled sheet pan. NOTE: If crispier snow peas are desired, wait and add them to the pan half way through baking time.
IF USING CHICKEN, BEEF, or PORK use tongs to distribute over top of veggies. Drizzle on any remaining sauce in the bowl. Bake uncovered for 30 minutes, stirring half way through. Remove from oven and toss again so that thickened sauce evenly coats the meat and veggies.
IF USING SHRIMP, Remove the shrimp from the sauce marinade; put shrimp in separate bowl. Add veggies to prepared pan and drizzle with remaining sauce left in the bowl where the shrimp had marinated. Bake for 15 minutes, remove pan from oven, add shrimp and any additional liquid that has settled in the shrimp bowl; toss with veggies in pan; bake another 15 minutes. Remove from oven and toss again so that thickened sauce evenly coats the shrimp and veggies.
SERVE the mixture over rice or noodles. For a low-carb option, make lettuce wraps by using this mixture for a filling. Top with nuts and chopped green onions, if desired.
FOR A MEATLESS VEGETABLE SIDE DISH, omit the meat, add 2 cups of additional veggies, drizzle on the sauce, and bake 30 minutes stirring once half way through. Remove from oven and stir again to coat veggies with glaze.
NUTRITIONAL INFORMATION per 1 cup serving of chicken stir-fry mixture:
287 calories, 10.7g fat, 690mg sodium, 16.4g carbs, 3g fiber, 8.7g sugars, 29.9g protein
Weight Watchers PointsPlus: 7
High in niacin, selenium, vitamins A, B6 & C
Want more inspiration for sheet pan meals? I highly recommend Molly Gilbert's Sheet Pan Suppers cookbook. It includes 120 recipes. Need a gift idea for a friend or shower? Combine the book with a set of sheet pans. Who wouldn't love that? Here are Amazon links to help with your shopping:
Skip the wok and make this easy, oven-baked sheet pan recipe with traditional Asian stir-fry flavors. A quick, healthy recipe that can be made with chicken, beef, pork, or shrimp. From The Yummy Life.