Easy and healthy one sheet pan meal: balsamic chicken and veggies

Busy weeknight meals can lead to bad habits of chicken nuggets and French fries thrown in the microwave, or getting too familiar with the local pizza delivery boy. Save yourself time and calories by prepping your meal at home. Keep it easy with just ONE sheet pan meals that require barely any clean up! A healthy meal should include plenty of non-starchy vegetables, lean or plant source protein, and a fiber-containing starch. This Balsamic Chicken and Veggies meal only takes 10 minutes to prepare and will cook while everyone gets in and settled from their busy day so it is on the table before you know it!

Ingredients

1.5 lb Chicken Breast, skinless, butterflied or sliced in half

3 Tbsp Balsamic Glaze

3 Tbsp Light Balsamic Dressing

2-3 cups potatoes, washed, with skin on, sliced ¼ in thick

1 cup carrots, washed, cut into sticks

1 cup broccoli spears

1 cup cherry tomatoes, whole

2 tsp black pepper

2 tsp garlic powder

Half bunch fresh parsley chopped (or 1-2 tbsp dried parsley)

Non stick cooking spray

Directions:

1. Preheat oven to 400 F. Cover sheet pan with aluminum foil or parchment paper. Spray with non stick cooking spray or mist with extra virgin olive oil.

2. Lay chicken breasts flat on pan and drizzle with 2 tbsp balsamic glaze and 2 tbsp light balsamic dressing. Brush to cover each breast thoroughly.

3. In a ziplock bag, throw in vegetables, 2 tbsp balsamic glaze and 2 tbsp light balsamic dressing and toss to coat. Lay out on pan evenly.

4. Sprinkle chicken and vegetables evenly with garlic powder and black pepper. Mist with EVOO or non stick cooking spray. Apply one more light drizzle of balsamic glaze and insert into oven.

5. Bake for 25-30 minutes or until chicken is no longer pink or internal temperature of chicken reaches 165 F. Depending on thickness of chicken, it may cook quicker than vegetables. Vegetables will be done when they are fork tender.

6. Remove from oven and sprinkle with parsley.

Note: To make your own balsamic glaze, place ½ cup balsamic vinegar in a small pot and simmer over low heat until it has reduced by half (to ¼ cup).

Tip: Use a sheet pan with edges that curve up on all 4 sides to keep juices from spilling out while chicken cooks in the oven.

This is so easy and is a complete meal as it includes a protein, fiber-containing starch and veggies. To vary it up over the school year, swap out chicken for fish or pork loin, and incorporate different veggies. Play around with the dressing. Add Dijon mustard or soy sauce for a twist on flavor.

To save time, buy veggies already chopped and pre-washed, or a bag of a frozen vegetable blend. Leftovers? Through over a bed of greens or instant brown rice for lunch the next day!
Watch me prepare this live on WTNH News Channel 8!