Looking for a quick and easy weeknight meal to fuel your active lifestyle? Try our one tray balsamic chicken bake! With prep time of less than 10 minutes and just 30 minutes in the oven, this delicious dish is perfect for the busy athlete.
Packed with high-quality carbohydrates, protein, healthy fats, and essential vitamins and minerals, our one tray balsamic chicken bake covers all of your bases and will not disappoint on flavour. Plus, with just one tray to clean up its a win win!
To make this dish, simply drizzle chicken breasts with balsamic vinegar, honey and olive oil then roast in the oven with a variety of colorful vegetables. The result is a delicious, nutritious meal that’s perfect for any night of the week.
So why wait? Try our one tray balsamic chicken bake today and experience the mouthwatering goodness for yourself!”
Ingredients
- 2 skinless free range chicken breasts
- 1 kumara
- 1 large beetroot
- 1/4 head of cauliflower
- 1 zucchini
- 1/4 red onion
- 6 stalks of asparagus
- 1-2 cloves of garlic
- 1/4 cup of balsamic vinegar
- 2 tablespoons of olive oil
- 1 tablespoon of honey
- Salt and pepper for seasoning
- Fresh basil or thyme optional
Instructions
- Preheat the oven to 200 °C (392 °F).
- Line a large oven tray with baking paper.
- Dice all of the vegetables, except asparagus and spinach, into small chunks and chop the garlic thinly.
- Pat the chicken breasts dry, cover with glad wrap (or put in a ziplock bag) and pound gently with the bottom of a saucepan – this helps to thin them out allowing for a faster cooking time.
- Place the chicken, garlic and vegetables, except spinach, on the lined baking tray.
- Mix together the honey, balsamic and oil and brush it over the chicken and vegetables.
- Place the tray in the oven and bake for about 25 minutes or until the chicken has cooked through.
- Remove from the oven, season with salt and pepper and mix through the spinach and herbs before serving.
- You can either serve the breasts whole or chop them up into chunks.
Notes
- Swap the chicken out for salmon for an omega-3 hit
- Busy week ahead? Cook extra and portion into airtight reusable containers for a ready made lunch option
- To make this dish vegetarian just swap out the chicken for chickpeas or falafel. If using chickpeas soak them overnight in water and drain before laying them out on the tray. Alternatively you can use them straight from the can, rinsed and drained.
Nutrition
Disclaimer: Fuel My Potential provides approximate nutrition information for convenience and as a courtesy only.
Nutrition composition data is estimated using the nutritional analysis software Foodworks Professional 10 and Foodworks Professional Online by Xyris Software.
Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness or country of ingredient origin. We strive to keep the information as accurate as possible, but make no warranties regarding its accuracy.
