Description
This Sheet Pan Balsamic Chicken and Veggies recipe offers a healthy and delicious one-pan meal featuring tender chicken breasts and a colorful mix of fresh vegetables, all coated in a flavorful balsamic garlic sauce. Easy to prepare and perfect for a quick weeknight dinner, it combines simple ingredients with a tangy marinade to deliver a delightful homemade 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 plus additional for topping
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
Protein
- 1 1/4 pounds 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 balsamic vinegar, avocado or olive oil, minced garlic, chopped basil, mustard, sea salt, and black pepper until well combined.
- Marinate the chicken: Place the chicken pieces in a zip-top bag or glass container and pour about half of the balsamic sauce over them. Toss the chicken to coat evenly and refrigerate to marinate while preparing the vegetables. The marinade can be used for up to 24 hours for deeper flavor.
- Prepare the 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 larger chunks.
- Toss vegetables with sauce: Arrange all vegetables except the tomatoes on the prepared sheet pan. Pour the remaining balsamic sauce over the veggies and toss well, using your hands to massage the sauce into broccoli florets for better absorption.
- Add chicken to pan: Create space on the sheet pan and place the marinated chicken pieces among the vegetables. Discard any remaining marinade used for the chicken to avoid cross-contamination.
- Bake initial 10 minutes: Place the sheet pan in the oven and bake for 10 minutes to start cooking the chicken and vegetables.
- Add tomatoes and toss: After 10 minutes, add the cherry or grape tomatoes to the pan and toss the veggies gently to prevent burning and promote even cooking. Return the sheet pan to the oven.
- Finish baking: Bake for an additional 5-10 minutes, depending on the thickness of the chicken, until the chicken reaches an internal temperature of 165℉. Use a meat thermometer inserted into the thickest part of the chicken to confirm doneness.
- Serve: Remove the sheet pan from the oven, sprinkle with additional chopped fresh basil, and serve immediately for a nutritious and satisfying meal.
Notes
- This recipe is quick to prepare and can be ready to bake in less than 20 minutes, making it perfect for busy weeknight dinners.
- Cutting carrots into skinny sticks helps them cook faster and become more tender alongside the other vegetables.
- Marinating chicken ahead of time, up to 24 hours, enhances flavor and tenderness.
- Discard any leftover marinade used for chicken to avoid potential contamination; do not pour it over the vegetables after marinating.
- Use a meat thermometer to ensure chicken is fully cooked to 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: 75 mg
