Food & Drink · Uncategorized

Meal prep: one pan balsamic chicken and veggies.

Earlier this month I shared my meal prep plan and recipe for Turkey Taco Salad and keeping my promise to you, may I present: One Pan Balsamic Chicken and Veggies.

Please, say hello to one of the EASIEST meals ever. This is perfect as a lunch or dinner making it the ideal meal prep recipe also. It’s low on prep time, has few ingredients, and is huge on flavor (while conveniently being super healthy)! There’s a 2-ingredient balsamic glaze which triples as first: a marinade, second: a sauce for cooking, and third: a dipping sauce. This is how I think every meal should be made. Whisk two ingredients together and use that base three times.

Then the veggies are like an empty-out-your-fridge kind of ordeal. Throw them all together on a pan, toss them with some olive oil , a little seasoning, roast them, and they too seep up some of that delicious balsamic glaze.

balsamic chicken 1

Honestly the only tricky thing about this dish is the timing! I wish I could give an exact time, but all ovens are different and the sizes of your chicken tenderloins won’t necessarily be the same size as mine. We’ve made this dish probably 7 times now (new favorite!), and each time the chicken has cooked a little differently.

I’ve had the chicken cook all the way through in 7-10 minutes and another time it took about 14 minutes. With timing the chicken, you’ll want to time the veggies slightly different. The veggies need about 20-25 minutes to get well roasted. At 20-25 minutes cooking time for the veggies, the carrots will still have a slight crunch (we love that) while the broccoli and tomatoes are perfectly roasted! **If you don’t like your tomatoes ultra tender, throw them in after about 5-10 minutes.**

balsamic chicken 3

If you have super small chicken breasts, I’d roast the veggies for 15 minutes, add the chicken and cook for another 7-10 minutes. Larger chicken breasts, roast the veggies for 10 minutes, add the chicken and cook for another 10-14 minutes. Just be prepared to check the chicken a few times (meat thermometer comes in handy here!) so you don’t overcook the chicken. No one likes dry chicken!

Here is what you will need:

6 tablespoons of balsamic vinegar

1/2 cup zesty Italian seasoning (I use a fat free version)

1.25 pounds of chicken breasts

2 heads of broccoli

1 cup of baby carrots

1/2 pint of cherry tomatoes

1 teaspoon Italian seasoning

3 tablespoons of olive oil

1/2 teaspoon of garlic powder

balsamic chicken 4

Here is what you will need to do:

Preheat the oven to 400 degrees F. Spray a large baking sheet with nonstick spray (line with parchment paper if you baking sheet isn’t already nonstick or the balsamic + Italian mixture will stick to it) and set aside.

Whisk together the balsamic vinegar and zesty Italian seasoning.

Trim the chicken breasts of fat and undesired parts.

Place 1/3 cup of the balsamic and Italian mixture in a large resealable bag and add the chicken breasts. Coat and place in the refrigerator to marinate for at least 30 minutes and up to 6 hours

Chop the broccoli into bite sized prices and the carrots in half before placing on the prepared baking sheet along with the cherry tomatoes. Cover with the Italian seasoning, olive oil and garlic (you can add salt and pepper if you’d like) Roast in the oven for 10-15 minutes

Remove the pan and flip the veggies over. Place the chicken breasts in a cleared area in the middle of the veggies. Brush with 1/3 cup of the balsamic and Italian mixture over the chicken

Cook for another 7-15 minutes depending on the size of your chicken. Be careful to monitor your chicken so it doesn’t overcook.

** Serve with the remaining balsamic and Italian mixture. This is great over rice of quinoa

Portion these up into your meal prep containers and away you go! Use the left over sauce by packaging them into these little containers and you can dip away while you eat or apply to the meal.

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XOXO.

B.

 

 

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