Mediterranean Diet Balsamic Chicken Sheet-Pan Recipe With Vegetables (30 Minutes) by Kimberly Johnson

With the warm weather months approaching, I needed a quick, easy alternative to my usual slow-cooker meals, which can make my kitchen too hot to handle. Sheet pan recipes are the way to go, my friends! Here’s my easy recipe for sheet pan balsamic chicken and vegetables that's inspired by the heart-healthy Mediterranean Diet.

To make this Mediterranean-inspired chicken dinner you will need to gather the following healthy ingredients from your fridge and pantry: boneless/skinless chicken breasts, balsamic vinegar, extra-virgin olive oil, fresh garlic, fresh basil, fresh parsley, kosher salt, bell peppers, zucchini, asparagus, red onion and black pepper.

Not only does this gluten-free chicken recipe have easy prep and bake up in 20 minutes, but you get the health benefits of bell peppers, the health benefits of zucchini, the health benefits of asparagus, the health benefits of onion, the health benefits of garlic and the health benefits of fresh herbs. Wow, right?

I like to freeze this healthy recipe. To do so, let the cooked dish cool completely, then portion it into freezer containers. You can freeze the meal for up to three months. To serve, thaw it in the refrigerator overnight. Cook it at 325 degrees F until warmed through, about 20 minutes.

Serve the juicy chicken and tender vegetables for lunch or dinner with your favorite side dishes. Though this high-protein recipe is a complete meal on its own (another bonus!).

Cuisine: Mediterranean / American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6

Ingredients

Chicken

• 16 ounces boneless, skinless chicken breasts, halved
• 1 tablespoon balsamic vinegar
• 1/2 tablespoon extra virgin olive oil
• 2 cloves garlic, crushed
• 2 teaspoons chopped basil
• 1 teaspoon chopped parsley
• 3/4 teaspoon kosher salt (or to taste)

Balsamic Vegetables

• 2 large bell peppers, cored and cut into 1-inch pieces
• 1 medium zucchini, quartered lengthwise and cut into 1-inch pieces
• 1 cup asparagus (1-inch pieces)
• 1 medium red onion, cut into 1-inch pieces
• 2 tablespoons balsamic vinegar
• 1 1/2 tablespoons extra virgin olive oil
• 1 teaspoon kosher salt (or to taste)
• black pepper, to taste
• 2 teaspoons chopped basil
• 1 teaspoon chopped parsley

Here's how to make it:

1. Put the chicken into a bowl. Season the chicken with all the ingredients listed under chicken. Toss to coat. You could add other fresh herbs, if desired. 
2. In a large bowl, toss together all the vegetables and ingredients under the vegetables. You could change up the vegetables to suit your tastes. For some spice, add crushed red pepper flakes.
3. Spread the vegetables onto a parchment paper-lined baking pan. Nestle the chicken into the vegetables.
4. Roast on the lower oven rack at 450 degrees F for 20 minutes, or until chicken is no longer pink. Chicken is cooked through at 165 degrees F internal temperature on a meat thermometer. Store any leftovers in an airtight container in the fridge. 

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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