Description
This One Pan Balsamic Chicken and Veggies recipe is a quick, flavorful, and easy weeknight meal that combines marinated chicken tenderloins with roasted broccoli, carrots, and cherry tomatoes, all cooked together on a single sheet pan for minimal cleanup and maximum taste.
Ingredients
Units
Scale
Cooking Ingredients
- Cooking spray - 1 spray
- 6 tablespoons balsamic vinegar -
- 1/2 cup zesty Italian dressing (fat free is great) -
Protein
- 1-1/4 pounds chicken tenderloins or breasts -
Vegetables
- 2 heads broccoli -
- 1 cup baby carrots -
- 1/2 pint cherry tomatoes -
Seasonings & Oils
- 1 teaspoon Italian seasoning -
- 3 tablespoons olive oil -
- 1/2 teaspoon garlic powder -
- Salt and pepper (optional) -
Garnish & Serving
- Fresh parsley (optional) -
Instructions
- Preheat oven: Preheat your oven to 400°F. Spray a large sheet pan with cooking spray or line it with parchment paper to prevent sticking.
- Whisk marinade: In a bowl, whisk together the balsamic vinegar and Italian dressing until combined.
- Prepare chicken: Trim the chicken tenderloins of excess fat or cut the breasts into small 1/4 to 1/2-inch pieces. Place 1/3 cup of the marinade in a large zip-top bag, add the chicken, coat well, and marinate in the fridge for at least 30 minutes, up to 6 hours.
- Chop vegetables: Cut broccoli into small florets and slice baby carrots in half.
- Arrange on sheet pan: Spread broccoli and carrots on the prepared sheet pan, along with cherry tomatoes. Toss them with Italian seasoning, olive oil, garlic powder, salt, and pepper.
- Roast vegetables: Roast for 10–15 minutes in the oven.
- Finish cooking: Remove from oven, flip vegetables, and push them to the sides of the pan. Place the marinated chicken in the center, discard marinade, and brush remaining marinade over the chicken.
- Cook chicken: Return the pan to the oven and cook for another 7–15 minutes, or until chicken reaches an internal temperature of 165°F. Keep an eye on the chicken to avoid overcooking.
- Serve: Remove from oven, garnish with chopped parsley if desired, and serve with the cooked vegetables and any remaining balsamic mixture. Best over rice or quinoa.
Notes
- Ensure chicken is cooked thoroughly to avoid foodborne illness.
- Adjust cooking time based on the size of the chicken pieces.
- You can toss the cherry tomatoes in halfway through roasting if you prefer less roasted tomatoes.
- Use fresh parsley for a bright finishing touch.
- Leftovers can be stored in an airtight container for up to 3 days.
Nutrition
- Serving Size: 1 plate (approx. 1/4 of recipe)
- Calories: 420 kcal
- Sugar: 10 g
- Sodium: 650 mg
- Fat: 20 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 8 g
- Protein: 35 g
- Cholesterol: 105 mg
