Say hello to one of the EASIEST dinners ever: ONE PAN Balsamic Chicken and Veggies. 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 dinner should be made. Whisk two ingredients together and use that base three times.
Then the veggies are like empty-out-your-fridge kind of ordeal. Throw them all together on a pan, toss them with some olive oil + seasoning, roast them, and they too seep up some of that delicious balsamic glaze.
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 4 times now (new family 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.**
If you have super small tenders, I’d roast the veggies for 15 minutes, add the chicken and cook for another 7-10 minutes.
Larger tenders, 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 how to make it:
- 2/3 cup basalmic vinegar
- 2/3 cup zesty Italian dressing fat free is great
- 1.25 pounds chicken tenders 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
- Optional: fresh parsley, salt and pepper
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.
Whisk together the balsamic vinegar and zesty Italian dressing.
Trim the tenderloins of fat and undesired parts. Alternatively cut the breasts into small 1/4th-1/2th inch thick pieces (resemble the size of the tenders in the picture/video)
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.
Chop the broccoli into small pieces. Slice the baby carrots in half.
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.
Roast the veggies for 10-15 minutes.
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.
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. See the last paragraph of text for more direction on how to cook this meal so everything is done at the same time.**
Serve the chicken and veggies with the remaining Balsamic + Italian mixture. Top with freshly chopped parsley if desired.
Great served over rice or quinoa!