Description
This One Pan Balsamic Chicken and Veggies recipe is a simple, flavorful meal perfect for a quick, healthy weeknight dinner. Tender chicken tenderloins marinated in a tangy balsamic and Italian dressing blend are roasted alongside fresh broccoli, baby carrots, and cherry tomatoes for a colorful, nutrient-packed dish all cooked on a single sheet pan. Ready in just 30 minutes with minimal cleanup, this dish pairs beautifully with rice or quinoa for a balanced meal.
Ingredients
Scale
Marinade and Chicken
- 6 tablespoons balsamic vinegar
- 1/2 cup zesty Italian dressing (fat-free recommended)
- 1¼ pounds chicken tenderloins or chicken breasts
Vegetables
- 2 heads broccoli, chopped
- 1 cup baby carrots, sliced
- 1/2 pint cherry tomatoes
Seasonings and Oils
- 1 teaspoon Italian seasoning
- 3 tablespoons olive oil
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
Optional Garnish
- Fresh parsley
Instructions
- Preheat oven and prepare the pan: Preheat your oven to 400°F (200°C). Lightly spray a large sheet pan with cooking spray to prevent sticking, and set it aside while you prepare the ingredients.
- Prepare the balsamic mixture: In a bowl, whisk together 6 tablespoons of balsamic vinegar with 1/2 cup of zesty Italian dressing until well combined. This will serve as both the marinade and a glaze for the chicken.
- Marinate the chicken: Place the chicken tenderloins in a resealable plastic bag or shallow dish. Pour in a portion of the balsamic mixture, making sure the chicken is well coated. Seal and refrigerate for at least 30 minutes to let the flavors penetrate.
- Prepare the veggies: Chop the broccoli into bite-sized florets and slice the baby carrots if desired. In a large bowl, toss the broccoli, carrots, and cherry tomatoes with 1 teaspoon Italian seasoning, 3 tablespoons olive oil, 1/2 teaspoon garlic powder, and salt and pepper to taste, ensuring everything is evenly coated.
- Roast the vegetables: Spread the seasoned vegetables evenly across the prepared sheet pan. Roast them in the preheated oven for 10 to 15 minutes, or until they begin to soften and brown slightly.
- Cook the chicken: Remove the sheet pan from the oven. Make space in the center of the pan and place the marinated chicken pieces there. Brush the chicken with some of the reserved balsamic mixture. Return the pan to the oven and cook for an additional 7 to 15 minutes, or until the chicken has cooked through and reaches an internal temperature of 165°F (74°C).
- Serve and garnish: Plate the roasted chicken and vegetables, drizzle with remaining balsamic mixture, and sprinkle with fresh parsley if using. This dish is delicious served over rice or quinoa for a complete meal. Enjoy!
Notes
- Marinate the chicken for at least 30 minutes, but for more intense flavor, marinate up to 2 hours in the fridge.
- Use a meat thermometer to ensure chicken is fully cooked and safe to eat.
- You can substitute chicken breasts for tenderloins if preferred; adjust cooking time accordingly.
- Feel free to add other vegetables like bell peppers or zucchini for variety.
- For a lower fat option, use fat-free Italian dressing and reduce olive oil slightly.
- Leftovers store well in an airtight container in the refrigerator for up to 3 days.
