One Pan Balsamic Chicken and Veggies

11 30 720
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
One Pan Balsamic Chicken and Veggies
Health Highlights

Ingredients


6 tbsp Balsamic vinegar
1/2 cup Italian salad dressing (vinaigrette)
567 gm Chicken Breast Tenders, skinless, uncooked ((or breasts)))
2 head Broccoli
1 cup Baby carrots
1 cup Cherry Tomatoes ((1/2 pint))
1 tsp Italian herb seasoning
3 tbsp Olive Oil, Extra Virgin
1/2 tsp Garlic powder
1 sprig Parsley, fresh (optional)
2 cup Quinoa, cooked (COOKED)

Instructions


  1. Cook quinoa according to package directions to yield 2 cups cooked - set aside.
  2. Preheat the oven to 400 degrees F. Spray a large tray with nonstick spray (line with parchment paper if you tray isn't already nonstick or the balsamic + Italian mixture will stick to it) and set aside.
  3. Whisk together the balsamic vinegar and zesty Italian dressing.
  4. Trim the tenderloins of fat and undesired parts. Alternatively cut the breasts into small 1/4th-1/2th inch thick pieces.
  5. Place 1/3 cup of the balsamic + Italian mixture in a large bag and add the chicken tenders. Coat and place in the fridge to marinate for at least 30 minutes and up to 6 hours.
  6. Chop the broccoli into small pieces. Slice the baby carrots in half.
  7. Place broccoli + carrots on the prepared tray with the cherry tomatoes (like your tomatoes LESS roasted? Toss in after 5-10 minutes of the broccoli and carrots being cooked. Otherwise they are ultra tender!), Italian seasoning, olive oil, garlic powder, and add some seasoned salt and pepper to taste.
  8. Roast the veggies for 10-15 minutes.
  9. Remove from the oven and flip around. Section the veggies to each side of the tray (see video) and place the chicken tenders (discard marinade) in the center. Brush 1/3 cup of the balsamic + Italian mixture over the chicken.
  10. Return to the oven and cook for another 7-15 minutes depending on the size of your chicken. Be careful to monitor the chicken so you don't overcook it. The cooking time will largely vary based on the size of your chicken. 
  11. Serve the chicken and veggies with the remaining Balsamic + Italian mixture. Top with freshly chopped parsley if desired.
  12. Serve with 1/2 cup cooked quinoa.

Nutrition Facts

Per Portion

Calories 720
Calories from fat 372
Calories from saturated fat 70
Total Fat 41 g
Saturated Fat 7.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 9.9 g
Monounsaturated Fat 18.5 g
Cholesterol 58 mg
Sodium 1202 mg
Potassium 1105 mg
Total Carbohydrate 62 g
Dietary Fiber 9.1 g
Sugars 13.4 g
Protein 29.1 g

Dietary servings

Per Portion


Grain 1.4
Meat 1.4
Vegetables 1.5

Energy sources


Pygal32%454.24668720671343148.2293688429538552%337.908703326876271.996007976875416%337.2870426347101118.3471085143494232%52%16%CarbohydratesFatProtein

Meal Type(s)





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