Monique Gladding
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ONE PAN Balsamic Chicken and Veggies

30/1/2019

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Busy days, crazy little ones at your feet, 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. 

Serves 2
*Recipe note: allow marinating time prior to cooking for quicker, easier convenience.


What You Need:
Marinade:
  • 3 tbsp basalmic vinegar
  • 1 tbsp olive oil
  • 1 tbsp lemon juice 
  • 1 tsp pure maple syrup 
Pan:
  • 2 medium size chicken breast’s (or tenders)
  • 1 broccoli
  • 1 cup baby carrots
  • 1/2 pint cherry tomatoes
  • 1 tsp Italian herbs 
  • Olive oil
  • 1/2 tsp garlic powder
  • Optional: fresh parsley, salt and pepper


What to Do:
  1. Preheat the oven to 180 degrees C. Spray or drizzle a large tray (line with parchment paper if your tray isn't already nonstick or the balsamic + Italian mixture will stick to it) and set aside.
  2. Whisk together the balsamic vinegar and zesty Italian dressing.
  3. Cut the breasts into small inch thick slices
  4. Place roughly 1/2 of the balsamic + olive oil mixture in a large bag and add the chicken. Coat and place in the fridge to marinate for at least 30 minutes and up to 6 hours.
  5. Chop the broccoli into small pieces. Slice the baby carrots in half.
  6. 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.
  7. Roast the veggies for 10-15 minutes.
  8. Remove from the oven and flip around. Section the veggies to each side of the tray and place the chicken tenders (discard marinade) in the center. Brush 1/3 cup of the balsamic + olive oil mixture over the chicken.
  9. 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.
  1. Serve the chicken and veggies with any remaining Balsamic + olive oil mixture. Top with freshly chopped parsley if desired.
  2. Great served over rice or quinoa!
Enjoy!
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    Olympian
    Mom | Certified Health & Nutrition Coach
    New Zealand

    Through a moms eyes I speak about the high’s,
    the lows, the hope and despair that comes with
    being an Olympic athlete, how these have shaped
    my journey to health, the love I have for food again,
    the products I enjoy, what drives me and my
    passion to help YOU.
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MONIQUE GLADDING
​Certified Health & Nutrition Coach | Auckland


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  • Home
  • About Monique
  • Blog
  • My Store
    • FREE 30 day program
    • DIY
    • work with me
  • Contact
  • DIY Login
    • Dietary Habits
    • Physical Health
    • Life Balance
    • Physical Activity
    • Gut health