Description
A simple, healthy one-pan meal with balsamic-marinated chicken tenderloins roasted alongside broccoli, carrots, and cherry tomatoes for an easy weeknight dinner.
Ingredients
- Cooking spray
- 6 tablespoons balsamic vinegar
- 1/2 cup zesty Italian dressing (fat-free is an option)
- 1 1/4 pounds chicken tenderloins or breasts
- 2 heads broccoli, chopped into small florets
- 1 cup baby carrots, sliced in half lengthwise
- 1/2 pint cherry tomatoes
- 1 teaspoon Italian seasoning
- 3 tablespoons olive oil
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
- Fresh parsley, for garnish (optional)
Instructions
- Preheat your oven to 400°F (200°C). Prepare a large sheet pan by lining it with parchment paper or spraying it with cooking spray.
- In a bowl, whisk together the balsamic vinegar and zesty Italian dressing.
- Place the chicken tenderloins (or trimmed chicken breasts) in a large resealable bag. Pour about 1/3 cup of the balsamic-Italian dressing mixture over the chicken, ensuring it’s well coated. Marinate in the refrigerator for at least 30 minutes, or up to 6 hours.
- On the prepared sheet pan, arrange the chopped broccoli, halved baby carrots, and cherry tomatoes.
- Drizzle the vegetables with olive oil, sprinkle with Italian seasoning, garlic powder, salt, and pepper. Toss to coat evenly.
- Roast the vegetables in the preheated oven for 10-15 minutes, allowing them to soften slightly. If you prefer softer tomatoes, add them at the beginning; for less roasted, add them later.
- Remove the sheet pan from the oven. Push the roasted vegetables to the sides of the pan, creating space in the center.
- Place the marinated chicken tenders in the cleared center of the pan (discard any remaining marinade from the bag). Brush another 1/3 cup of the balsamic-Italian mixture over the chicken.
- Return the sheet pan to the oven and continue cooking for another 7-15 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). Cooking time may vary based on chicken thickness.
- Garnish with fresh parsley before serving, if desired.
Notes
- Use fat-free Italian dressing for a lower calorie option.
- Marinate the chicken for at least 30 minutes to enhance flavor, but up to 6 hours for best results.
- Adjust tomato addition timing based on desired roast level: add early for softer tomatoes or later for firmer ones.
- Ensure chicken reaches 165°F internal temperature for safety.
- This recipe is versatile; substitute veggies as needed for dietary preferences.