🍗 Balsamic Glazed Chicken and Veggies
A flavorful and healthy dish featuring juicy chicken and colorful vegetables, all tossed in a sweet and tangy balsamic glaze. This dish is quick, nutritious, and satisfying — ideal for busy weeknights or meal prep.
📝 Ingredients
For the Chicken & Veggies:
- 2 boneless skinless chicken breasts (or thighs), cut into chunks or strips
- 2 cups assorted vegetables:
- Bell peppers (sliced)
- Zucchini (sliced)
- Cherry tomatoes (halved)
- Red onion (sliced)
- 1 tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
For the Balsamic Glaze:
- ¼ cup balsamic vinegar
- 1 tablespoon honey or maple syrup
- 1 teaspoon Dijon mustard
- 2 cloves garlic, minced
- ½ teaspoon Italian seasoning
👩🍳 Instructions
- Preheat oven to 400°F (200°C) or heat a large skillet over medium heat if cooking on stovetop.
- Prepare chicken and veggies:
In a large bowl, toss the chicken and vegetables with olive oil, salt, pepper, and garlic powder. - Make the glaze:
In a small bowl, whisk together balsamic vinegar, honey/maple syrup, Dijon mustard, garlic, and Italian seasoning. - Cook the chicken and veggies:
- Oven method: Spread the chicken and veggies on a parchment-lined baking sheet. Roast for 20–25 minutes, or until chicken is cooked through and veggies are tender.
- Skillet method: Sauté chicken for 5–6 minutes, add veggies, and continue cooking until done.
- Add glaze: Pour the balsamic glaze over the hot chicken and veggies. Toss well to coat evenly.
- Serve hot with your favorite grain (quinoa, rice, or couscous) or over a fresh salad.
🍽 Servings
- Serves: 2–3
- Serving Size: ~1½ cups
🔥 Nutritional Information (Per Serving – Approximate)
- Calories: 320
- Protein: 30g
- Fat: 12g
- Carbohydrates: 18g
- Sugar: 10g
- Fiber: 3g
Note: Values vary based on exact ingredients and portions.
💡 Notes & Tips
- Veggie swap: Try broccoli, mushrooms, carrots, or asparagus.
- Make it spicy: Add red pepper flakes to the glaze.
- For extra caramelization: Broil for 2–3 minutes after roasting.
- Meal prep: This stores well in the fridge for up to 4 days.
- Vegan version: Replace chicken with tofu or chickpeas and skip honey for maple syrup.
🌿 Benefits
- High in Protein: Supports muscle repair and satiety.
- Rich in Antioxidants: Thanks to colorful veggies and garlic.
- Low in Sugar: Naturally sweetened with honey or maple.
- Heart-Healthy: Olive oil and balsamic vinegar promote cardiovascular wellness.
- Anti-inflammatory: Ingredients like garlic and balsamic vinegar have anti-inflammatory properties.
❓ Q&A
Q: Can I make this ahead of time?
A: Yes! Cook and store in an airtight container. Reheat in a skillet or microwave.
Q: Is this dish gluten-free?
A: Yes, all ingredients are naturally gluten-free. Just double-check your Dijon mustard.
Q: Can I grill this?
A: Absolutely. Grill chicken and veggies separately, then toss with glaze before serving.
Q: What can I serve it with?
A: Great with quinoa, brown rice, cauliflower rice, or warm pita bread.
Q: Can I double the glaze?
A: Yes! It also works well as a salad dressing or drizzle for roasted potatoes.