⏱ 30 min totalSheet Pan Stir Fry
Per 1 serving · 243 g · 13 ingredients
of a 2,000 cal day
- Protein29g57% of calories
- Carbs12g23% of calories
- Fat4.4g20% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
At a glance
One serving of Sheet Pan Stir Fry (243 g) has 203 calories, with 29 g of protein, 12 g of carbohydrates and 4.4 g of fat. Most of its energy comes from protein (57% of calories). It is high in protein (57% DV), Vitamin A (35% DV) and Vitamin C (68% DV). Keep an eye on sodium and cholesterol, which provide 37% and 28% of the daily value.
High in
20%+ of the daily value
- Protein57%
- Vitamin A35%
- Vitamin C68%
- Vitamin K24%
- Riboflavin (B2)28%
- Niacin80%
Good source of
10–19% of the daily value
- Vitamin E10%
- Thiamine16%
- Folate (B9)13%
- Vitamin B1212%
- Iron15%
- Potassium15%
Watch
20%+ of the daily value
- Sodium37%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Chicken breast
½ medium Carrots
¼ medium Red bell pepper
¼ cup, pieces or slices White mushrooms
¼ cup chopped Broccoli
½ tbsp Tamari soy sauce
½ tbsp Oyster sauce
¼ tbsp Rice wine vinegar
¼ tbsp Brown sugar
½ cloves, minced Garlic
¼ tsp Sesame oil
¼ tsp Sriracha
¼ tbsp Ginger root
Directions
- 1
Preheat oven to 425°F. Lightly oil a baking sheet or coat with nonstick spray.
- 2
In a small bowl, whisk together soy sauce, oyster sauce, rice wine vinegar, brown sugar, ginger, garlic, sesame oil, and Sriracha, if using; set aside.
- 3
Place chicken, carrots, and bell peppers in a single layer onto the prepared baking sheet. Stir in soy sauce mixture and gently toss to combine.
- 4
Bake for 16-18 minutes, or until the chicken is cooked through. Stir in broccoli and mushrooms during the last 7-10 minutes of cooking time.
- 5
Serve immediately, garnished with sesame seeds and green onion, if desired.
Vitamins & minerals
Amounts for 1 serving (243 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 318 μg | 35% |
| Vitamin C | 61 mg | 68% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 13 mg | 80% |
| Vitamin B6 | 1 mg | 92% |
| Folate (B9) | 50 μg | 13% |
| Vitamin B12 | 0.3 μg | 12% |
| Pantothenic acid | 2 mg | 46% |
| Choline | 109 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 39 mg | 4% |
| Iron | 1 mg | 15% |
| Potassium | 710 mg | 15% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 307 mg | 44% |
| Zinc | 1 mg | 11% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.2 mg | 10% |
| Selenium | 29 μg | 52% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,072 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3,092 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 0.4 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 203 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Sheet Pan Stir Fry?
One serving of Sheet Pan Stir Fry (1 serving) has 203 calories, which works out to 83 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Sheet Pan Stir Fry high in protein?
Yes. It has 29 g of protein per serving, and 57% of its calories come from protein (14 g of protein per 100 calories).
Is Sheet Pan Stir Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sheet Pan Stir Fry?
858 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sheet Pan Stir Fry?
6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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