Description
This Sheet Pan Balsamic Chicken and Veggies recipe offers a healthy and flavorful one-pan meal featuring marinated chicken breasts and a medley of roasted vegetables coated in a savory balsamic sauce. Easy to prepare and baked to perfection, it's a perfect balanced dinner that requires minimal cleanup.
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 + additional for topping
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Protein
- 1¼ 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.
- Prepare Sauce: In a bowl, whisk together balsamic vinegar, avocado or olive oil, minced garlic, chopped basil, mustard (if using), sea salt, and black pepper to create the marinade and sauce.
- Marinate Chicken: Place the chicken pieces into a zip-top bag or glass container and pour about half of the balsamic sauce over them. Toss to coat evenly and refrigerate to marinate while preparing the vegetables. The chicken may marinate up to 24 hours ahead for enhanced flavor.
- Prep Vegetables: Chop the broccoli into florets, peel and cut carrots into skinny sticks for tenderness, halve or quarter mushrooms if large, and dice the red onion into large chunks.
- Coat Vegetables: Spread all vegetables except the tomatoes on the prepared sheet pan. Pour the remaining balsamic sauce over the veggies and toss well to ensure all pieces are coated, using hands to massage the sauce into the broccoli florets thoroughly.
- Add Chicken to Pan: Create space among the veggies and place the marinated chicken pieces on the sheet pan. Discard any leftover chicken marinade.
- Bake Initial: Place the sheet pan into the preheated oven and bake for 10 minutes.
- Add Tomatoes and Toss: After 10 minutes, add the cherry or grape tomatoes to the pan and toss the vegetables gently to prevent burning. Return the pan to the oven.
- Finish Baking: Bake for an additional 10 minutes or until the chicken is fully cooked. Use a meat thermometer to ensure the thickest part of the chicken reaches 165℉ for safe consumption.
- Garnish and Serve: Remove from oven, sprinkle with additional fresh chopped basil, and serve immediately. Enjoy your balanced, wholesome meal!
Notes
- This meal can be assembled and into the oven in less than 20 minutes, making it great for quick weeknight dinners.
- Marinating the chicken for up to 24 hours will deepen the flavor.
- Cutting carrots into skinny sticks ensures they cook evenly and become tender alongside the other vegetables.
- Using parchment paper helps minimize cleanup after roasting.
- Ensure chicken reaches an internal temperature of 165℉ for safety.
Nutrition
- Serving Size: 1/4 of 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: 65 mg
