Sheet Pan Balsamic Glazed Chicken

This Mediterranean dinner recipe combines authentic flavors with modern cooking techniques. Ready in 45 minutes, serves 4 people. Serve fresh from the oven, garnished with chopped fresh parsley or basil. For a heartier meal, plate alongside a serving of quinoa or wild rice …

Cuisine: Mediterranean Type: Dinner Time: 45 min Servings: 4 Calories: 500 per serving
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Nutrition Information

Each serving contains approximately 500 calories and 45.0g of protein. Macronutrients include 44.0g carbohydrates and 16.0g fats per serving.

Per Serving

Calories
500
Protein
45.0g
Carbohydrates
44.0g
Fats
16.0g

Total

Calories
2000
Protein
180.0g
Carbohydrates
176.0g
Fats
64.0g

Ingredients

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This recipe requires 14 ingredients. All ingredients are commonly available at grocery stores.

  • 1.5 lb Boneless Skinless Chicken Breast
    cut into 1-inch bite-sized pieces
  • 1.0 lb Sweet Potatoes
    scrubbed and diced into 1-inch cubes
  • 1.0 lb Broccoli
    cut into bite-sized florets
  • 1.0 whole Red Bell Pepper
    seeded and cut into 1-inch squares
  • 1.0 whole Red Onion
    cut into 1-inch wedges
  • 4.0 tbsp Extra Virgin Olive Oil
    divided use
  • 0.25 cup Balsamic Vinegar
    high quality aged
  • 3.0 clove Garlic
    minced
  • 1.0 tbsp Raw Honey
    natural sweetener
  • 1.0 tsp Dried Oregano
    Mediterranean variety
  • 0.5 tsp Dried Thyme
    whole leaf
  • 1.0 tsp Kosher Salt
    divided or to taste
  • 0.5 tsp Black Pepper
    freshly ground
  • 0.25 cup Fresh Parsley
    chopped, for garnish

Instructions

Follow these 7 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Kitchen Setup and Equipment Heating

  1. Preheat oven to 400°F (200°C) and place a large rimmed baking sheet inside to heat up.
  2. Clear kitchen counter and set up cutting board, chef's knife, large mixing bowl, and small whisking bowl.
  3. Gather all ingredients: chicken, sweet potatoes, broccoli, peppers, onion, pantry spices, and oils.

2. Vegetable Mise en Place

  1. Scrub sweet potatoes and wash broccoli, red bell pepper, and fresh parsley.
  2. Dice 1 lb (454 g) sweet potatoes into uniform 1-inch (2.5 cm) cubes for even cooking.
  3. Cut 1 lb (454 g) broccoli head into bite-sized florets.
  4. Seed and cut 1 red bell pepper into 1-inch (2.5 cm) squares.
  5. Peel and cut 1 red onion into 1-inch (2.5 cm) wedges.
  6. Mince 3 cloves (15 g) of garlic.
  7. Chop 0.25 cup (15 g) fresh parsley and set aside for later.

3. Glaze Preparation

  1. In a small bowl, measure 4 tbsp (60 ml) olive oil, 0.25 cup (60 ml) balsamic vinegar, and 1 tbsp (15 ml) raw honey.
  2. Add minced garlic, 1 tsp (5 ml) dried oregano, 0.5 tsp (2.5 ml) dried thyme, 1 tsp (5 ml) salt, and 0.5 tsp (2.5 ml) black pepper.
  3. Whisk ingredients thoroughly until emulsified.

4. Protein Preparation

  1. Pat 1.5 lb (680 g) chicken breasts dry with paper towels.
  2. Cut chicken into uniform 1-inch (2.5 cm) bite-sized pieces.
  3. Wash hands and handle of the knife immediately after touching raw poultry.

5. Combining and Coating

  1. Place chicken pieces, sweet potato cubes, broccoli florets, bell pepper squares, and onion wedges into the large mixing bowl.
  2. Pour the balsamic glaze mixture over the ingredients.
  3. Toss gently but thoroughly until all ingredients are evenly coated with the glaze.

6. Roasting

  1. Using oven mitts, carefully remove the hot baking sheet from the oven.
  2. Spread the chicken and vegetable mixture in a single, even layer on the hot baking sheet (expect sizzling).
  3. Roast in the oven until chicken reaches 165°F (74°C) and sweet potatoes are tender.

7. Resting and Garnish

  1. Remove sheet pan from oven and let rest for a few minutes.
  2. Sprinkle the chopped fresh parsley over the roasted dish.

Plating

  1. Warm your dinner plates slightly. If serving with a side like wild rice or quinoa, spoon a foundation in the center; otherwise, start by arranging a bed of the roasted sweet potatoes, red peppers, and onions.
  2. Place the balsamic-glazed chicken pieces centrally on top of the vegetables, ensuring the caramelized, golden-brown sides are facing upward for visual appeal.
  3. Tuck the roasted broccoli florets in and around the chicken, alternating the green with the orange sweet potatoes and red peppers to create a vibrant, colorful mosaic.
  4. Spoon any remaining sticky balsamic juices from the baking sheet over the chicken to add a glossy shine and an extra hit of flavor.
  5. Finish by scattering the fresh chopped parsley from a height to ensure even distribution, and wipe the rim of the plate clean for a sharp, professional look.

Family Beverage

Sparkling water infused with fresh lemon slices and a sprig of rosemary

Alcohol Beverage

A light-bodied Pinot Noir or a crisp Sauvignon Blanc to cut through the richness of the balsamic glaze

Serving Suggestions

Serve fresh from the oven, garnished with chopped fresh parsley or basil. For a heartier meal, plate alongside a serving of quinoa or wild rice to complement the roasted sweet potatoes.

Notes

Cutting the sweet potatoes and broccoli into uniform sizes ensures even cooking. Preheating the baking sheet before adding ingredients can help achieve better caramelization. Fresh herbs added just before serving preserve their color and flavor.

Storage

Allow the sheet pan contents to cool completely before transferring to an airtight container. Refrigerate within two hours of cooking. The dish will keep fresh and retain its quality for 3 to 4 days.

Freezing

Transfer the cooled chicken and vegetables to a freezer-safe container or heavy-duty freezer bag, removing as much air as possible. Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat in a 350°F (175°C) oven to help crisp up the vegetables, as microwaving may soften the texture.

Dietary Information

Allergen information: This recipe contains or may contain the following allergens: sulfites. Always check ingredient labels if you have severe allergies.

Dietary considerations: Consult the nutrition information above for detailed macronutrient breakdown. This recipe can be modified to accommodate various dietary preferences.

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