Description
A healthy and flavorful sheet pan meal featuring balsamic marinated chicken breast and a colorful variety of roasted vegetables including broccoli, carrots, mushrooms, red onion, and tomatoes. This easy one-pan recipe is perfect for a nutritious dinner ready in under an hour.
Ingredients
Scale
Marinade and Sauce
- 3 tablespoons balsamic vinegar
- 1/2 cup avocado or olive oil
- 4 garlic cloves, minced
- 1 teaspoon brown or Dijon mustard (optional)
- 3 tablespoons fresh basil, finely chopped, plus additional for topping
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
Protein
- 1 1/4 lbs. boneless, skinless chicken breast, tenders or thighs (if large, cut in half)
Vegetables
- 3 small heads of broccoli, chopped into pieces (about 4-5 cups total)
- 3-4 medium carrots, peeled and cut into skinny sticks
- 2 cups button mushrooms, halved or quartered if large
- 1 small red onion, diced into larger chunks
- 1 cup cherry or grape tomatoes
Instructions
- Preheat Oven: Preheat the oven to 400℉ and line a rimmed baking sheet with parchment paper for easy cleanup.
- Make the Marinade: In a medium bowl, whisk together balsamic vinegar, oil, minced garlic, chopped basil, mustard (if using), sea salt, and black pepper to create the flavorful sauce.
- Marinate Chicken: Place the chicken pieces in a zip-top bag or glass container and pour about half of the balsamic sauce over them. Toss to coat completely and refrigerate while preparing the vegetables. You can marinate the chicken for up to 24 hours ahead for extra flavor.
- Prepare Vegetables: Chop broccoli into florets, peel and cut carrots into skinny sticks, halve or quarter mushrooms, and dice red onion into chunks. Set aside the tomatoes for later.
- Coat Vegetables: Spread the broccoli, carrots, mushrooms, and red onion evenly on the prepared sheet pan. Pour the remaining balsamic sauce over the veggies and toss thoroughly to coat. Massage the sauce into broccoli florets to ensure even flavor.
- Arrange Chicken and Veggies: Create spaces on the sheet pan and place the marinated chicken pieces on the pan. Discard any leftover marinade used for the chicken.
- Bake First Stage: Place the sheet pan in the preheated oven and bake for 10 minutes.
- Add Tomatoes and Toss: Remove the pan, add the cherry or grape tomatoes, and toss the vegetables gently to prevent burning and ensure even cooking.
- Bake Final Stage: Return the sheet pan to the oven and bake for an additional 10 minutes or until the chicken reaches an internal temperature of 165℉ and the vegetables are tender.
- Serve: Remove from oven, top with additional fresh chopped basil, and serve immediately while warm. Enjoy your delicious and healthy balsamic chicken and roasted veggies!
Notes
- This dish requires only one sheet pan, making cleanup quick and easy.
- Marinating the chicken for up to 24 hours enhances the flavor and tenderness.
- Cutting carrots into skinny sticks helps them cook more evenly and tenderly with the other vegetables.
- Use a meat thermometer to ensure chicken is fully cooked to a safe internal temperature of 165℉.
- Feel free to substitute vegetables according to seasonality or preference.
Nutrition
- Serving Size: 1/5 recipe
- Calories: 353 kcal
- Sugar: 7 g
- Sodium: 325 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 13 g
- Fiber: 4 g
- Protein: 29 g
- Cholesterol: 75 mg
