High Protein One Pan Balsamic Chicken & Veggies (Print Version)
Quick high protein one pan balsamic chicken with roasted vegetables. A healthy, flavorful weeknight dinner ready in under 40 minutes.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Dairy-Free
# Ingredients:
→ The Protein Core
01 -
1 1/2 lbs boneless, skinless chicken thighs
→ Balsamic Infusion
02 -
1/2 cup balsamic vinegar
03 -
2 tbsp olive oil
04 -
1 tbsp Dijon mustard
05 -
1 tbsp maple syrup
06 -
4 cloves garlic, minced
07 -
1 tsp dried Italian seasoning
08 -
1/4 tsp red pepper flakes (optional)
09 -
1/2 tsp salt
10 -
1/4 tsp black pepper
→ Garden Medley Roasters
11 -
4 cups broccoli florets (about 1 lb)
12 -
1 pint cherry tomatoes
13 -
1/2 large red onion, sliced into 1/2-inch wedges
→ Fresh Finish
14 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Preheat your oven to 400°F. Line a large baking sheet with parchment paper for easy cleanup. This prepares your pan for the delicious High Protein One Pan Balsamic Chicken, ensuring a smooth cooking process.
02 -
In a medium bowl, whisk together 1/2 cup balsamic vinegar, 2 tbsp olive oil, 1 tbsp Dijon mustard, 1 tbsp maple syrup, 4 cloves garlic (minced), 1 tsp dried Italian seasoning, 1/4 tsp red pepper flakes (optional), 1/2 tsp salt, and 1/4 tsp black pepper.
03 -
Add 1 1/2 lbs boneless, skinless chicken thighs to the marinade bowl. Toss to coat thoroughly. Let the chicken sit for at least 5 minutes while you prepare the vegetables, allowing the flavors to meld for your High Protein One Pan Balsamic Chicken.
04 -
On the prepared baking sheet, spread out 4 cups broccoli florets, 1 pint cherry tomatoes, and 1/2 large red onion (sliced into 1/2-inch wedges). Pour about 1/4 cup of the remaining marinade over the vegetables and toss to coat evenly.
05 -
Arrange the marinated chicken thighs among the vegetables on the baking sheet, ensuring everything is in a single layer. Roast for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F and the vegetables are tender-crisp.
06 -
Remove the High Protein One Pan Balsamic Chicken from the oven. Garnish generously with 1/4 cup fresh parsley, chopped. Serve immediately and enjoy this flavorful, healthy meal straight from the pan.
# Notes:
01 -
For extra caramelization on the vegetables, broil for the last 2-3 minutes, watching carefully to prevent burning.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven.
03 -
Feel free to swap broccoli for other quick-cooking vegetables like asparagus, bell peppers, or green beans. Adjust roasting time as needed.
04 -
This dish is fantastic on its own, but also pairs wonderfully with a side of quinoa or brown rice for an even more complete meal.
# Tools You'll Need:
01 -
Large baking sheet
02 -
Large mixing bowl
03 -
Whisk
04 -
Measuring cups and spoons
05 -
Cutting board
06 -
Chef's knife
# Nutrition Facts (Per Serving):
Calories: 490 kcal
Total Fat: 27 g
Total Carbohydrate: 26 g
Protein: 38 g