Name: ONE PAN Balsamic Chicken and Veggies
Prep time: 30 min
Cook time: 25 min
Total time: 235 min
Ingredients: 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); cooking spray (for coating the pan)

Introduction to One Pan Balsamic Chicken and Veggies

If you’re a young professional juggling work, social life, and personal projects, one pan meals are nothing short of a lifesaver. Enter our delicious One Pan Balsamic Chicken and Veggies recipe! Not only is it easy to make, but cleanup is a breeze too. This recipe takes the stress out of meal prep, meaning more time for you to enjoy your evenings.

Why are one pan meals such a hit among busy professionals? For starters, they save time—fewer dishes and no need to watch multiple pots boiling over. Just throw everything on one sheet pan, pop it in the oven, and go about your evening. In fact, studies show that meal planning can significantly reduce weekday stress source by eliminating that dreaded "what’s for dinner?" moment.

Moreover, this balsamic chicken is flavorful and health-conscious, packed with lean protein and vibrant vegetables. Plus, the use of balsamic vinegar adds a burst of tangy goodness, making every bite a treat. Whether you pair it with rice or quinoa, you’ll find this meal is not just convenient but deliciously satisfying as well!

So, are you ready to simplify your dinner routine? Let’s dive into this scrumptious recipe!

Ingredients for One Pan Balsamic Chicken and Veggies

Getting ready to create your One Pan Balsamic Chicken and Veggies? You’re in for a treat! This recipe embraces simplicity and flavor, allowing you to whip up a delicious meal with minimal cleanup. Below, we’ll go over the essentials you'll need to gather before diving into the cooking process.

What You’ll Need

Cooking spray (or olive oil for greasing)
6 tablespoons balsamic vinegar
½ cup zesty Italian dressing (fat-free if that’s your preference)
1-¼ pounds chicken tenderloins (breasts work well too!)
2 heads of broccoli (fresh is best!)
1 cup baby carrots (for that sweet crunch)
½ pint of cherry tomatoes (so delicious when roasted)
1 teaspoon Italian seasoning (for aromatic depth)
3 tablespoons olive oil (extra virgin shines here)
½ teaspoon garlic powder (or fresh garlic if you prefer)
Fresh parsley (optional, but adds a lovely touch!)
Salt and pepper (to taste, of course!)

Gather these ingredients, and you're well on your way to a delightful culinary experience. For cooking tips or to swap out ingredients, feel free to check this Italian seasoning or ask your local grocer for guidance. Happy cooking!

Step-by-step Preparation of One Pan Balsamic Chicken and Veggies

Cooking a delicious meal doesn’t have to be complicated. This one pan balsamic chicken and veggies recipe is simple and flavorful, allowing you to enjoy a nutritious dish without the fuss. Let's dive into the preparation steps!

Preheat and Prepare Your Baking Tray

Start by preheating your oven to 400°F. While the oven warms up, grab a large sheet pan and give it a quick spritz of cooking spray. If your sheet pan isn’t non-stick, you might want to line it with parchment paper to prevent any sticky messes from the balsamic and Italian dressing mixture. This little step ensures a hassle-free cleanup later!

Whisk Together the Marinade

Next up, let’s whip up the delicious marinade that will take your chicken to the next level. In a mixing bowl, combine 6 tablespoons of balsamic vinegar with ½ cup of zesty Italian dressing. Give it a good whisk until it’s well-mixed. This marinade is not only simple but packs a flavor punch that complements the chicken beautifully.

Prepare the Chicken

Now it’s time to focus on your chicken. Trim the tenderloins of any excess fat and unsightly bits. If you’re using chicken breasts instead, slice them into smaller pieces, about ¼ to ½-inch thick. This not only helps them cook evenly but also makes them easier to eat. Once prepared, place ⅓ cup of the marinade in a large zip-top bag, add the chicken, seal it, and give it a gentle shake to ensure each piece is coated. Pop the bag in the fridge to marinate for at least 30 minutes and up to 6 hours for maximum flavor.

Chop the Vegetables

While the chicken is marinating, it’s vegetable time! Chop 2 heads of broccoli into bite-sized pieces and slice the baby carrots in half. Channel your inner chef and get creative with your chopping technique—remember, uniform sizes will ensure they roast evenly! Finally, toss in ½ pint of cherry tomatoes. If you prefer them less roasted, you can add them to the pan later.

Roast the Vegetables

Spread the broccoli and carrots on your prepared baking tray. Add the cherry tomatoes, then season the veggies with 1 teaspoon of Italian seasoning, 3 tablespoons of olive oil, ½ teaspoon of garlic powder, and sprinkle with a bit of seasoned salt and pepper. Roast these colorful veggies in the oven for 10–15 minutes until they start to soften.

Combine Chicken and Veggies for Final Cooking

After your veggies have gotten a good head start, it's time for the chicken to shine. Remove the baking tray from the oven and give everything a little toss. Push the veggies to the edges and create a cozy space in the center for the chicken tenders, which should be added after discarding the marinade. Brush the top of the chicken with another ⅓ cup of your remaining marinade. Return everything to the oven and bake for an additional 7–15 minutes, depending on chicken size. You want to ensure it reaches a safe internal temperature of 165°F. Serve with the rest of the balsamic sauce, and don’t forget to sprinkle some fresh parsley on top for a pop of color!

This one pan balsamic chicken and veggies is not just easy to make; it's also a fantastic way to enjoy a hearty meal packed with flavors and nutrients! Perfect for your busy weeknights or a cozy dinner at home, you’ll find yourself coming back to this recipe again and again.

Variations on One Pan Balsamic Chicken and Veggies

Swap Chicken for Turkey or Tofu

Feeling like switching things up? Try swapping chicken for turkey tenderloins or even tofu! Turkey offers a lean alternative, making this dish even lighter, while tofu is perfect for those looking for a plant-based option. Simply press and cube the tofu, marinate it like the chicken, and follow the same roasting instructions. Both options will soak up that delicious balsamic marinade beautifully.

Add Seasonal Vegetables for a Twist

Don’t shy away from creativity! Incorporate seasonal vegetables like zucchini, bell peppers, or asparagus to elevate your one pan balsamic chicken and veggies. These additions not only enhance flavor but also contribute vibrant colors, making your dish visually satisfying. Just remember to adjust cooking times to ensure everything is perfectly roasted! For more tips, check out seasonal produce guides on ChooseMyPlate.gov.

Cooking Tips and Notes for One Pan Balsamic Chicken and Veggies

Cooking doesn’t have to be complicated, and this one pan balsamic chicken and veggies recipe exemplifies that. Here are a few tips to enhance your cooking experience:

Marinating Magic: Allow the chicken to marinate for at least 30 minutes. This not only boosts flavor but also improves the tenderness of the meat. If possible, marinate overnight for maximum zing!
Veggie Variation: Feel free to substitute the broccoli and carrots with your favorite seasonal veggies. Bell peppers or zucchini would work well too!
Perfect Timing: Monitor the chicken’s cook time closely. Depending on the thickness, it can vary greatly. A meat thermometer should read 165°F for safety.

For more cooking inspiration, check out The Spruce Eats for expert tips and tricks!

Serving Suggestions for One Pan Balsamic Chicken and Veggies

Best Accompaniments

To elevate your one pan balsamic chicken and veggies, consider serving it over a fluffy bed of quinoa or brown rice, which will soak up the delicious balsamic sauce. You could also add a side of garlic bread or a crisp green salad with a light vinaigrette for a refreshing contrast.

Presentation Tips

When plating, arrange the chicken tenders at the center, and artfully scatter the roasted vegetables around them. A sprinkle of freshly chopped parsley adds a burst of color and freshness. For an extra touch, drizzle some of the leftover balsamic mixture on top right before serving. This not only enhances flavor but also makes for an eye-catching dish!

Explore more garnishing ideas and serving styles to impress your guests.

Time Breakdown for One Pan Balsamic Chicken and Veggies

Preparation Time
Getting everything ready takes about 10 minutes. This includes marinating the chicken and prepping your vibrant veggies.

Cooking Time
You’ll spend around 30 minutes cooking in the oven—just the right amount of time for those delicious flavors to meld together.

Total Time
In total, you’ll need about 40 minutes for this wholesome, easy one pan balsamic chicken and veggies recipe (not including marination time). Perfect for a weeknight meal or a dinner with friends!

Nutritional Facts for One Pan Balsamic Chicken and Veggies

When it comes to healthy meals, one pan balsamic chicken and veggies offers a delightful blend of flavors while being nutritious. Let's break down the key nutritional facts:

Calories: 323 kcal per serving - a guilt-free dish to satisfy your hunger without overindulging.
Protein: 33g - perfect for muscle repair and growth, making this dish ideal after a workout.
Sodium: 848.6mg - a moderate amount, but be conscious if you're tracking sodium intake.

This recipe is as wholesome as it is delicious!

FAQs about One Pan Balsamic Chicken and Veggies

How can I adjust the recipe for meal prep?

One Pan Balsamic Chicken and Veggies is perfect for meal prepping! Simply double the recipe and divide the cooked chicken and veggies into individual containers. This way, you’ll have delicious, healthy meals ready for the week. Consider rotating your vegetables each week—zucchini, bell peppers, or even asparagus work great.

What's the best way to store leftovers?

To enjoy your leftovers at their best, store them in an airtight container in the fridge for up to three days. To reheat, pop them in the oven to preserve their texture or use a microwave if you're short on time.

Can I use other dressings or marinades?

Absolutely! While the balsamic and Italian dressing combo gives it a lovely flavor, feel free to switch things up. A lemon herb dressing or even a honey mustard marinade can create a delicious spin on this recipe. Just keep the marinade to a similar quantity to maintain the balance of flavors!

For more meal ideas, check out this article on meal prep tips.

Conclusion on One Pan Balsamic Chicken and Veggies

In summary, this one pan balsamic chicken and veggies recipe is a deliciously simple way to enjoy dinner with minimal cleanup. Packed with flavor, it's perfect for busy weeknights or any occasion. Don't forget to experiment with your favorite veggies for a unique twist! Enjoy your meal and share your experiences!