Description
This One Pan Balsamic Chicken and Veggies recipe is a quick, flavorful, and healthy meal that combines tender chicken with roasted vegetables, all cooked on a single sheet pan for easy cleanup and maximum flavor. Perfect for busy weeknights or whenever you’re craving a nutritious and satisfying dish.
Ingredients
Units
Scale
For the Marinade
- 6 tablespoons balsamic vinegar
- 1/2 cup zesty Italian dressing (fat-free works great)
For the Chicken and Vegetables
- 1–1/4 pounds chicken tenderloins or breasts
- 2 heads broccoli
- 1 cup baby carrots
- 1/2 pint cherry tomatoes
- 1 teaspoon Italian seasoning
- 3 tablespoons olive oil
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Fresh parsley (optional, for garnish)
Instructions
- Preheat oven: Set your oven to 400°F (200°C). Spray a large sheet pan with cooking spray or line it with parchment paper to prevent sticking.
- Prepare the marinade: In a bowl, whisk together the balsamic vinegar and Italian dressing. Set aside.
- Prepare the chicken: Trim excess fat from the tenderloins or cut the chicken breasts into small 1/4 to 1/2-inch thick pieces. Place 1/3 cup of the marinade in a large resealable bag and add the chicken. Seal and coat the chicken evenly. Marinate in the refrigerator for at least 30 minutes, up to 6 hours.
- Chop the vegetables: Cut the broccoli into small florets, halve the baby carrots, and prepare the cherry tomatoes.
- Arrange on the sheet pan: Spread the broccoli and carrots on the prepared pan. Toss with Italian seasoning, olive oil, garlic powder, salt, and pepper. Roast for 10–15 minutes.
- Add cherry tomatoes and continue roasting: After the initial roast, toss in the cherry tomatoes if you prefer less roasted, or set them aside. Return the pan to the oven for another 5–10 minutes, until vegetables are tender.
- Cook the chicken: Discard the marinade from the chicken and place the chicken tenders in the center of the sheet pan, evenly spaced. Brush the remaining marinade over the chicken. Continue roasting for 7–15 minutes, monitoring the internal temperature until it reaches 165°F (74°C).
- Finish and serve: Remove from oven, garnish with freshly chopped parsley if desired, and serve hot, optionally over rice or quinoa.
Notes
- Marinate the chicken for at least 30 minutes for deeper flavor.
- Cooking times may vary based on chicken size; ensure chicken reaches an internal temperature of 165°F (74°C).
- You can substitute other vegetables like bell peppers or zucchini based on preference.
- For extra flavor, sprinkle with grated Parmesan cheese before serving.
- This dish is great for meal prep; store leftovers in an airtight container for up to 3 days.
Nutrition
- Serving Size: 1 plate (about 1/4 of recipe)
- Calories: 330 kcal
- Sugar: 8 g
- Sodium: 420 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 8 g
- Protein: 25 g
- Cholesterol: 70 mg
