Description
Sheet Pan Balsamic Chicken and Veggies is a healthy, colorful, and flavorful dish that combines tender chicken breasts with a medley of roasted vegetables, all coated in a tangy balsamic and herb marinade. This one-pan meal is effortless to prepare and perfect for a nutritious weeknight dinner.
Ingredients
Scale
Marinade
- 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
- 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℉ and line a rimmed baking sheet with parchment paper for easy cleanup.
- Make the Marinade: In a medium bowl, whisk together balsamic vinegar, avocado or olive oil, minced garlic, fresh basil, brown or Dijon mustard (if using), sea salt, and black pepper until well combined.
- Marinate Chicken: Place the chicken pieces in a zip-top bag or glass container. Pour about half of the marinade over the chicken, toss to coat evenly, and refrigerate to marinate while preparing the vegetables. Chicken can marinate up to 24 hours for enhanced flavor.
- 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 large chunks.
- Toss Vegetables with Marinade: Arrange all vegetables except the tomatoes on the prepared sheet pan. Pour the remaining half of the marinade over the vegetables and toss thoroughly, gently massaging the sauce into the broccoli florets to ensure even coating.
- Add Chicken to Pan: Create space on the sheet pan and place marinated chicken pieces among the vegetables. Discard any leftover chicken marinade to avoid contamination.
- Initial Baking: Bake the chicken and vegetables in the preheated oven for 10 minutes.
- Add Tomatoes and Toss: After 10 minutes, remove the pan and add the cherry or grape tomatoes. Toss the vegetables gently to prevent burning and to redistribute the marinade.
- Finish Baking: Return the sheet pan to the oven and bake for an additional 10 minutes or until the chicken reaches an internal temperature of 165℉, indicating it is fully cooked.
- Serve: Remove from oven, sprinkle with additional fresh chopped basil for garnish, and serve hot. Enjoy your wholesome, flavorful meal!
Notes
- This dish is cooked entirely on one sheet pan, making cleanup quick and easy and perfect for busy weeknights.
- For more tender carrots, slicing them into skinny sticks helps them cook evenly alongside the other vegetables.
- You can marinate the chicken for up to 24 hours ahead to deepen the flavors.
- If preferred, substitute avocado oil with olive oil.
- Use a meat thermometer to ensure the chicken reaches the safe internal temperature of 165℉ to prevent undercooking.
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
