This Balsamic Glazed Chicken with Roasted Vegetables recipe is perfect for your Healthy Chicken Meal Prep. You’ll create a flavorful, nutritious meal that’s easy to prepare and enjoy throughout the week. This dish is both delicious and incredibly satisfying.
Key Ingredients & Substitutions:
- Chicken Thighs: Boneless, skinless chicken breasts work well too, but adjust cooking time.
- Balsamic Vinegar: Use a good quality one for best flavor. Apple cider vinegar can be a substitute for tang.
- Honey: Maple syrup is a great alternative.
- Vegetables: Bell peppers, zucchini, red onion, and broccoli are fantastic. Feel free to use your favorite roasting vegetables like carrots or Brussels sprouts.
Ingredients:
Main:
- 1.5 lbs boneless, skinless chicken thighs
- 2 bell peppers (any color), chopped
- 1 zucchini, chopped
- 1 red onion, chopped
- 1 head broccoli, cut into florets
Balsamic Glaze:
- 1/2 cup balsamic vinegar
- 2 tablespoons honey
- 1 tablespoon olive oil
- 2 cloves garlic, minced
Spices:
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 4
- Calories per Serving: Approximately 450 calories
- Tools Needed: Large baking sheet, mixing bowls, whisk
Step-by-Step Instructions:
1. Preheat and Prepare Your Vegetables
Preheat your oven to 400°F (200°C). Toss your chopped bell peppers, zucchini, red onion, and broccoli florets with 1 tablespoon of olive oil, salt, and pepper on a large baking sheet. Spread them in a single layer.
2. Make the Balsamic Glaze
In a medium bowl, whisk together the balsamic vinegar, honey, 1 tablespoon olive oil, minced garlic, oregano, and thyme. This creates your delicious glaze.
3. Marinate and Add Chicken to the Tray
Add the chicken thighs to the bowl with the balsamic glaze. Toss to coat them well. Arrange the glazed chicken thighs among the vegetables on the baking sheet.
4. Roast Until Cooked
Roast for 25-30 minutes, or until the chicken is cooked through (internal temperature of 165°F or 74°C) and the vegetables are tender. You can flip the chicken halfway through for even cooking.
5. Serve or Prep for Later
Remove from the oven and let rest for a few minutes before serving. You now have a fantastic Healthy Chicken Meal Prep ready to enjoy!
Variation Ideas:
- Spicy Kick: Add a pinch of red pepper flakes to the glaze for a little heat.
- Lemon Herb: Squeeze fresh lemon juice over the finished dish and sprinkle with fresh parsley.
- Different Veggies: Experiment with sweet potatoes, carrots, or asparagus for variety in your Healthy Chicken Meal Prep.
Storage Instructions:
Store cooled Balsamic Glazed Chicken with Roasted Vegetables in airtight containers in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven until warmed through.
Frequently Asked Questions (FAQ):
- Can I use chicken breasts instead of thighs?
Yes, chicken breasts work well. Adjust cooking time, as they may cook faster or require a slightly longer time depending on thickness.
- How can I make the glaze thicker?
You can reduce the balsamic glaze by simmering it gently in a small saucepan for a few minutes before coating the chicken, or reserve some of the glaze and reduce it separately to drizzle over the cooked meal.
- What side dishes pair well with this?
This dish is a complete meal, but you can serve it with quinoa, brown rice, or a light green salad for extra fiber.
- Is this recipe freezer-friendly?
While you can freeze the cooked chicken and vegetables, the texture of the roasted vegetables might become slightly softer upon thawing.
- Can I prepare this ahead of time?
You can chop all the vegetables and mix the balsamic glaze a day in advance. Store them separately in the refrigerator, then combine and roast when ready.
- How do I know if the chicken is fully cooked?
The safest way is to use a meat thermometer. Insert it into the thickest part of the chicken; it should read 165°F (74°C).