Description
A vibrant and healthy sheet pan recipe featuring balsamic marinated chicken and an assortment of fresh vegetables baked together for a flavorful and effortless meal.
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
- 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.
- Make the balsamic sauce: In a bowl, whisk together the balsamic vinegar, avocado or olive oil, minced garlic, fresh basil, optional mustard, sea salt, and black pepper until well combined to create the marinade and sauce.
- Marinate chicken: Place the chicken in a zip-top bag or glass container and pour about half of the balsamic sauce over it. Toss to coat the chicken evenly, then refrigerate to marinate while preparing the vegetables. The chicken can marinate up to 24 hours ahead for enhanced flavor.
- Prepare vegetables: Chop the broccoli, peel and cut the carrots into skinny sticks, halve or quarter the mushrooms, and dice the red onion into larger chunks. Set aside the cherry or grape tomatoes for later.
- Toss veggies with sauce: Arrange all vegetables except the tomatoes on the prepared sheet pan. Pour the remaining balsamic sauce over the veggies and use your hands to toss and massage the sauce into the broccoli florets, ensuring all pieces are well coated.
- Add chicken to pan: Create space on the sheet pan and place the marinated chicken alongside the vegetables. Discard any leftover marinade used on the chicken.
- Bake first stage: Place the sheet pan in the oven and bake for 10 minutes to allow the chicken and vegetables to begin cooking.
- Add tomatoes and toss: After 10 minutes, remove the pan, add the cherry or grape tomatoes to the mix, and gently toss the vegetables so none will burn. Return the sheet pan to the oven.
- Bake until done: Continue baking for an additional 10 minutes or until the chicken reaches an internal temperature of 165℉. Cooking time depends on the thickness of the chicken pieces.
- Serve: Remove the sheet pan from the oven, top with additional chopped fresh basil, and serve the balsamic chicken and veggies warm. Enjoy!
Notes
- This sheet pan meal can be prepped and in the oven in under 20 minutes, making it perfect for busy weeknights.
- Marinating the chicken for up to 24 hours enhances flavor but is not required.
- Cutting carrots into skinny sticks helps them cook more quickly and become tender with the other vegetables.
- Use parchment paper on the baking sheet for easier cleanup and to prevent sticking.
- Make sure to use a meat thermometer to confirm the chicken is fully cooked (165℉) for food 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: 70 mg
