Name: One Pan Balsamic Chicken and Veggies
Prep time: 30 min
Cook time: 30 min
Total time: 60 min
Ingredients: 1 can Cooking spray (or line with parchment paper); 6 tablespoons balsamic vinegar; 1/2 cup zesty Italian dressing (fat free is great); 1 1/4 pounds chicken tenderloins (or breasts); 2 heads broccoli; 1 cup baby carrots; 1/2 pint cherry tomatoes; 1 teaspoon Italian seasoning; 3 tablespoons olive oil; 1/2 teaspoon garlic powder; Fresh parsley (optional); Salt (optional); Pepper (optional)

Introduction to One Pan Balsamic Chicken and Veggies

Why Choose One Pan Meals?

One pan meals are a game changer for busy young professionals. They save time, reduce the hassle of clean-up, and ensure you spend more time enjoying your food rather than prepping it. Just imagine coming home after a long day and being able to create a wholesome, gourmet meal like one pan balsamic chicken and veggies without the stress of multiple pots and pans cluttering your kitchen. A single baking sheet is all you need! Quick cooking and minimal mess make it an ideal solution for your hectic lifestyle.

Benefits of Balsamic Chicken and Veggies for Young Professionals

This delectable recipe not only packs a flavor punch but also offers essential nutrients to keep you energized throughout your busy day. The combination of lean protein from the chicken and a colorful array of vegetables provides the vitamins and minerals your body craves. Plus, balsamic vinegar adds a delightful tang without overwhelming calories, making it a heart-friendly option.

By integrating meals like this into your routine, you're not just cooking; you're investing in your health. So, why not simplify dinner while enjoying delicious flavors and nourishing ingredients? Your taste buds and your body will thank you!

For more healthy meal ideas, check out EatingWell and Healthline.

Ingredients for One Pan Balsamic Chicken and Veggies

Essential ingredients you'll need

To create a delightful and hassle-free one pan balsamic chicken and veggies, you'll need the following core ingredients:

Cooking Spray: For easy cleanup and to prevent sticking.
Balsamic Vinegar: The star of your sauce, adding a tangy sweetness.
Zesty Italian Dressing: This brings additional flavor to the chicken and veggies.
Chicken Tenderloins or Breasts: A lean protein source that cooks quickly.
Broccoli: For vibrant color and crunch.
Baby Carrots: Their natural sweetness pairs perfectly with the balsamic flavor.
Cherry Tomatoes: Juicy and flavorful, they roast beautifully.
Italian Seasoning, Olive Oil, and Garlic Powder: Essential spices to enhance the dish.
Fresh Parsley, Salt, and Pepper (optional): For garnish and seasoning.

Optional ingredients for customization

Feel free to get creative! Here are some optional ingredients you could consider to personalize your dish:

Other vegetables: Bell peppers or zucchini can be a great addition.
Different meats: Swap in turkey bacon or use chicken ham for a twist.
Sweeteners: A touch of honey can add extra sweetness to the glaze.
Cheese: Feta or Parmesan can add a creamy richness that complements the acidity of the balsamic.

Grab these ingredients from your kitchen or a local grocery store, and you're on your way to an unforgettable meal that’s super quick to prepare!

Preparing One Pan Balsamic Chicken and Veggies

Cooking on busy weeknights can sometimes feel overwhelming, but with the one pan balsamic chicken and veggies recipe, you can whip up a delicious meal without the fuss. Let's take you through each step to ensure a smooth and enjoyable cooking experience.

Preheat and Prepare the Sheet Pan

Start by preheating your oven to 400°F. This is a critical step, as a hot oven will help you achieve that perfect roasted texture. While that’s heating up, grab a large sheet pan and give it a light spray with cooking spray. If you want to avoid any sticking (and trust us, you do), consider lining it with parchment paper to make cleanup a breeze. With the preparation done, you’ll be all set for the next steps!

Marinate the Chicken

While the oven preheats, let’s focus on marinating the chicken. In a mixing bowl, whisk together 6 tablespoons of balsamic vinegar and ½ cup of zesty Italian dressing. This tangy marinade not only adds flavor but also tenderizes the chicken for a juicy bite. Trim the chicken tenderloins of any fat and place them in a large zip-top bag, along with ⅓ cup of the marinade. Seal the bag and give it a good shake to coat the chicken evenly. Pop it in the fridge for at least 30 minutes to soak up those flavors.

Chop the Veggies

While your chicken is marinating, it's time to chop your veggies! Take two heads of broccoli and cut them into small pieces. Halve 1 cup of baby carrots for even cooking and vibrant color. Don’t forget to prepare ½ pint of cherry tomatoes! If you prefer them less roasted, you can add them to the pan a bit later in the cooking process.

Roast the Veggies

Once everything is chopped, place the broccoli and carrots on your prepared sheet pan. Toss them with Italian seasoning, 3 tablespoons of olive oil, and ½ teaspoon of garlic powder. If you’re feeling adventurous, sprinkle in some salt and pepper to taste. These veggies will bring both flavor and nutrition to your meal! Roast the mix for 10–15 minutes. This initial roast will give your veggies a wonderful caramelization, elevating their taste.

Combine Chicken and Veggies

Now that the veggies are partially cooked, it’s time to add the chicken to the mix. Carefully remove the pan from the oven (watch out for that heat!), and create a space in the center. Discard the marinade from the chicken and place it in the middle of the pan. Brush the remaining balsamic dressing over the chicken, ensuring it gets that delicious glaze.

Final Roasting and Serving

Return the sheet pan to the oven and roast everything together for another 7–15 minutes. Cooking time will depend on the thickness of your chicken pieces, so keep an eye on them to avoid overcooking. Once done, the chicken should reach an internal temperature of 165°F. Serve your one pan balsamic chicken and veggies with a sprinkle of fresh parsley if you like, and consider serving it over rice or quinoa for a filling meal.

This recipe is perfect for those hectic evenings when you want to enjoy a healthy, home-cooked meal without a mountain of pots and pans to clean up afterward! Happy cooking!

Variations on One Pan Balsamic Chicken and Veggies

Alternative veggies to consider

While the classic combination of broccoli, carrots, and cherry tomatoes is delightful, feel free to experiment! Bell peppers, zucchini, and asparagus can add vibrant colors and unique textures. If you're looking for something heartier, try sweet potatoes or green beans. These alternatives not only diversify the nutrients but also bring fresh flavors to your one pan balsamic chicken and veggies.

Flavor enhancements to try

For those wanting to elevate the dish, consider adding a sprinkle of red pepper flakes for some heat or a touch of honey for sweetness. Fresh herbs like rosemary or thyme can also infuse an earthy aroma. You might even swap balsamic for a zesty citrus marinade—the possibilities are endless! Each tweak allows you to create a unique twist on this quick and wholesome meal.

Cooking Tips for One Pan Balsamic Chicken and Veggies

How to Ensure Perfectly Cooked Chicken

To achieve perfectly cooked chicken in your one pan balsamic chicken and veggies, start with marinating the chicken for at least 30 minutes. This not only enhances flavor but also helps to keep it juicy. When cooking, make sure to monitor your chicken closely; tenderloins typically need just 7-15 minutes in the oven, depending on their thickness. Using a meat thermometer can take the guesswork out—target an internal temperature of 165°F for optimum doneness.

Tips for Roasting Vegetables

For the best roasted veggies, chop them into uniform sizes to ensure even cooking. Begin with the broccoli and carrots, roasting them for 10-15 minutes before adding delicate cherry tomatoes. Tossing the vegetables in olive oil and seasoning them prior to roasting will enhance their flavors. Don’t hesitate to experiment with different seasonal vegetables to keep things exciting—like bell peppers or zucchini!

Serving suggestions for One Pan Balsamic Chicken and Veggies

Best accompaniments to enhance your meal

Pair your one pan balsamic chicken and veggies with fluffy rice or nutty quinoa for a satisfying base. For a touch of creaminess, consider serving it alongside mashed potatoes or a light garlic bread. A fresh green salad dressed with olive oil and lemon adds a crunchy contrast, making your meal feel complete.

Ideas for leftover meals

Don’t let leftovers go to waste! Transform your one pan balsamic chicken and veggies into a delicious wrap with whole-grain tortillas or mix it into a hearty pasta salad. You can also toss it into a stir-fry or enjoy it cold atop a crisp Mediterranean salad for a refreshing lunch. If you're looking for more inspiration, check out this article on creative meal prep.

Time breakdown for One Pan Balsamic Chicken and Veggies

Preparation time
In just 15 minutes, you can get the ingredients prepped for this delightful dish. This includes marinating the chicken and chopping up your veggies to ensure everything is ready to go into the oven.

Cooking time
The actual cooking takes about 25-30 minutes. That’s right—just one pan for vibrant veggies and juicy chicken, making clean-up a breeze!

Total time
Overall, your time investment is around 45-60 minutes, excluding the marinating time. It's a fantastic choice for busy weeknights and provides a delicious, nutritious meal all in one go. Enjoy your one pan balsamic chicken and veggies!

Nutritional Facts for One Pan Balsamic Chicken and Veggies

Calories per serving

Each serving of one pan balsamic chicken and veggies contains approximately 323 calories. This offers a satisfying meal without unnecessary excess.

Key nutritional highlights

Protein-Packed: With 33g of protein, this dish is great for muscle recovery and keeping you fuller longer.
Healthy Fats: Contains 11.6g of fat, primarily from olive oil, contributing to heart health.
Rich in Fiber: At 5.6g, fiber aids digestion and promotes overall wellness, especially from the veggies included.
Low Sugar: With only 11g of sugar, it's a nutritious option without the sugar crash.

This one pan balsamic chicken and veggies recipe not only simplifies dinner prep but also packs vital nutrients to support your busy lifestyle. For more insights on healthy eating, check out Healthline or Mayo Clinic for expert guidance.

FAQs about One Pan Balsamic Chicken and Veggies

Can I use frozen veggies?
Absolutely! Using frozen veggies in your one pan balsamic chicken and veggies recipe can save you time and add convenience. Just toss them on the pan directly from the freezer, increasing the cooking time slightly. Keep in mind that frozen veggies might release more moisture, so you may want to check for doneness a bit earlier to avoid mushiness.

How to store leftovers?
Storing leftovers is easy! Place any remaining one pan balsamic chicken and veggies in an airtight container and refrigerate. They’ll stay fresh for up to three days. When you’re ready to dig in again, simply reheat in the oven or microwave until warm. This dish also makes for a great meal prep option!

What are other protein options?
Feel free to mix it up! Chicken breast or tenderloins work well, but you can substitute with turkey bacon, lean beef strips, or even chicken ham for a twist. Each protein will absorb the balsamic flavor beautifully while providing your meal with a protein boost.

Conclusion on One Pan Balsamic Chicken and Veggies

If you're looking for a quick, flavorful, and easy dinner, one pan balsamic chicken and veggies is the ultimate solution. This dish not only brings a burst of flavor but also simplifies cleanup. Just toss everything on one pan, let it roast, and enjoy a delicious meal that’s good for you, too!