Nutrition Tip of the Week

Nutrition Tip of the Week

Recipe of the Month: One Pan Balsamic Chicken and Veggies

By: Samantha McCarthy MS, RD/LDN


Ingredients:

  • 6 tablespoons balsamic vinegar

  • 1/2 cup zesty Italian dressing

  • 1.25 pounds chicken breasts, sliced thin

  • 2 heads broccoli, chopped

  • 1 cup baby carrots, sliced in half

  • 1/2 pint cherry tomatoes, sliced in half

  • 1 teaspoon Italian seasoning

  • 3 tablespoons olive oil

  • 1/2 teaspoon garlic powder

  • Optional: fresh parsley, salt and pepper


Directions:

  1. Preheat the oven to 400 degrees F. Spray a large tray with nonstick spray (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. 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.

  4. Place broccoli + carrots on the prepared tray with the cherry tomatoes, Italian seasoning, olive oil, garlic powder, and add some seasoned salt and pepper to taste.

  5. Roast the veggies for 10-15 minutes.

  6. 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.

  7. 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.**

  8. Serve the chicken and veggies with the remaining Balsamic + Italian mixture. Top with freshly chopped parsley if desired.

  9. Great served over rice or quinoa!


*Source: https://www.chelseasmessyapron.com/one-pan-balsamic-chicken-veggies/

 

Prior Weeks Nutrition Tips - 2018:

Healthy Breakfast Tips:  Part 2
Healthy Breakfast Tips:  Part 1
The Impact of Food Waste Part Three A - Storage for Meat, Dairy & Eggs
The Impact of Food Waste Part Three - Food Storage Basics
The Impact of Food Waste Part Two - Prevention
The Impact of Food Waste Part One
What You Can Change in Your Eating to Reduce Your Cholesterol: Part 3
What You Can Change in Your Eating to Reduce Your Cholesterol: Part 2
What You Can Change in Your Eating to Reduce Your Cholesterol: Part 1
Recipe of the Month:  Spaghetti Squash Lasagna Casserole
Boosting Your Immune System to Fight the Common Cold
The Common Cold and Supplements 
4 Nutrition Changes for 2018
Recipe of the Month:  Slow Cooker Broccoli and Beef