Description
This Sheet Pan Balsamic Chicken and Veggies recipe is a healthy, flavorful one-pan meal featuring tender balsamic-marinated chicken breast and a mix of roasted broccoli, carrots, mushrooms, red onion, and tomatoes. Easy to prepare and baked together on a single sheet pan for minimal cleanup, this dish is perfect for a nutritious weeknight dinner.
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
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Main Ingredients
- 1¼ lbs boneless, skinless chicken breast, tenders or thighs (if large, cut in half)
- 3 small heads 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℉. Line a rimmed baking sheet with parchment paper to prepare your sheet pan.
- Make the Balsamic 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 in a zip-top bag or glass container. Pour about half of the balsamic sauce over the chicken and toss to coat thoroughly. Refrigerate to marinate while you prep the vegetables. The chicken can marinate up to 24 hours ahead.
- Prepare Vegetables: Chop broccoli into florets, peel and cut carrots into skinny sticks for tenderness, halve or quarter mushrooms if large, and dice the red onion into larger chunks.
- Coat Vegetables: Arrange all vegetables except the tomatoes on the lined sheet pan. Pour the remaining balsamic sauce over them and toss to coat evenly, massaging the broccoli florets to absorb the sauce.
- Add Chicken to Pan: Move the vegetables aside on the sheet pan to make space 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: After 10 minutes, add the cherry or grape tomatoes to the pan. Toss the vegetables gently to prevent burning and ensure even cooking. Return the pan to the oven.
- Bake Second Stage: Continue baking for an additional 10 minutes, or until the chicken is cooked through. Use a meat thermometer to check doneness—when it reads 165℉ in the thickest part of the chicken, it is ready.
- Serve: Remove the sheet pan from the oven, top with additional chopped fresh basil, serve, and enjoy your balsamic chicken and roasted vegetables!
Notes
- This meal is conveniently cooked all on one sheet pan, which means less cleanup and easy preparation.
- Marinating the chicken for up to 24 hours enhances flavor and tenderness.
- Cutting carrots into skinny sticks helps them cook more evenly and become more tender.
- Use parchment paper on the sheet pan to prevent sticking and aid cleanup.
- Check chicken temperature with a meat thermometer to ensure it reaches 165℉ for safe consumption.
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: 70 mg
