Feb 9, 2016

Balsamic Chicken with Roasted Vegetables


Balsamic Chicken with Roasted Vegetables – an easy meal-in-one! Smart Points: 8 Calories: 401



Chicken and vegetables seasoned with sage, rosemary and balsamic vinegar, then baked in the oven. A delicious healthy meal-in-one.

Adapted from my friend Julia of Julia's Healthy Italian. She's a mom of four small kids, with a full time career and an amazing cook. I shared this a few years ago, but since I've made some minor changes to the original recipe. This is an easy weeknight dish, with quick easy prep. If you want to add a grain to the side, quinoa would be great. For easy clean up you can line the tins with foil.


Balsamic Chicken with Roasted Vegetables – an easy meal-in-one! Smart Points: 8 Calories: 401



Balsamic Chicken with Roasted Vegetables
Servings: 4 • Size: 2 thighs + vegetables • Points +: 10 • Smart Points: 8
Calories: 401 • Fat: 17 g • Saturated Fat: 3 g • Carb: 15 g • Fiber: 4 g • Protein: 48 g 
Sugar: 2 g • Sodium: 518 mg • Cholesterol: 214 mg

Ingredients:


  • 8 (4 oz each) boneless skinless chicken thighs, trimmed of fat
  • 1 teaspoon kosher salt
  • fresh black pepper, to taste
  • cooking spray
  • 10 medium asparagus, ends trimmed, cut in half
  • 2 red bell peppers
  • 1 red onions, chopped in large chunks
  • 1/2 cup carrots, sliced in half long, cut into 3-inch pieces
  • 5 oz sliced mushrooms
  • 1/4 cup plus 1 tbsp balsamic vinegar
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, smashed and roughly chopped
  • 1/2 tsp sugar
  • 1 1/2 tablespoons fresh rosemary
  • 1/2 tbsp dried oregano or thyme
  • 2 leaves fresh sage, chopped



Directions:
Preheat oven to 425°F. Season chicken with salt and pepper. Spray 2 large baking sheets with oil.



Combine all the ingredients together in a large bowl using your hands to mix well then arrange everything onto the prepared baking sheets spread out in a single layer. The vegetables should not touch the chicken or it will steam instead of roast. Bake about 20 to 25 minutes, or until the chicken is cooked through and the vegetables are roasted and tender.

73 comments :

  1. Sounds simple and healthy. Just the kind of dinners I need to start cooking more often :)

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  2. This is a favorite marinade for veggies. Love it so much. We do toss in a tablespoon or so of brown sugar, so maybe that would still work for chicken.

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  3. I find that too much oil in roasted veggies makes the dish too high in calories. I tend to use a very small amount mixed in with some fructose syrup and soy sauce and brush them all over with it. They are tasty and lower in calories!

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  4. Could you use boneless chicken breasts in this recipe? I'm not big on the dark meat of the chicken and it seems it might cut the points?

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    1. i did, and it's scrumpy!!!!

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    2. How many chicken breasts did you use?

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    3. It can vary but if you're worried just use about as much chicken as you would for a stir fry dish to accommodate your taste. I cook this recipe and use differing amounts of chicken and different veggies a lot as a leftover dish using already cooked roaster meat and stir frying everything in a skillet before adding the chicken towards the end. It's hard to estimate obviously but a whole uncooked chicken breast is about 5 oz on average so according to the recipe you would want to use 4. To me that sounds like a lot more chicken then you'd want, however, but that's my opinion. Goodluck!

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  5. I LOVE THIS TOO!

    @TNelson - you could but I would cook it less time so it doesn't dry out. Maybe skinless white meat on the bone may work better.

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  6. This is awesome! I made it last night and was so happy with how it turned out. I used chicken breast tenders instead of the thighs. It is something I would eat even when I am not dieting. Thanks for the great recipe!

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  7. thanks for this one! This is my 3rd recipe I have tried from you - and they are all yummy - are you getting your points based off of a full piece of chicken or 3 ozs? (I subbed breasts and it was wonderful!)

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  8. I just tried this recipe tonight and its the 2nd thing I have made from your site. It came out fantastic. I did change it slightly by adding the chicken and veggies to a large ziplock and then emulsifying the remaining ingredients with a hand blender to chop all the herbs and really mix that oil and vinegar. It blended beautifully and by throwing it all in the bag it was coated on every surface evenly. It also cut down on the prep time. I could see making just the veggies as a side dish they were so yummy. Thanks for sharing

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  9. Thanks Juliann, sounds like a good idea, and yes, fabulous as a side dish with the veggies only!

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  10. For those of you using chicken breast instead of thighs, the points are 6 points per serving, 307 calories.

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    Replies
    1. Ok. Good to know. Why is this so high in fat??? Just from oil?
      How can I lower the fat? Thanks!! Rachel

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  11. this was REALLY good!!

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  12. This was fantastic...so good I would make it for company. Can someone tell me how to post without being anonymous?

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  13. When you post, there is an option just below this window, comment as: you make your choice there.

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  14. Wow - this was delicious and so easy! We definitely needed two roasting pans.
    We used boneless chicken breasts and cooked it for a little under a half hour.

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  15. love this recipe-I am a one pan kinds girl! it was delish!!! thank you so much for all of your recipes. They have been part of the reason for my WW success

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  16. I am so thankful I found your site! My husband and daughter love all of the recipes that I've used from your site (and they don't even know how good it really is for them!) Thank you so very much for this, it really makes shedding the pounds that much easier.

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  17. It's my pleasure and I'm happy you all enjoyed this.

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  18. This looks delish and smells delish I am making this one right now....This is my 5th recipe by you and my family just love them Thanks!!!!

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  19. Just made this last night- phenomenal, even without the fresh sage (allergies, alas).

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  20. another AWESOME recipe..I did use breast and cooked it for 20-25 minutes uncovered. Also anothe suggestion for white meat. Brine it before you cook....water, lemon and salt in a dish for 15 minutes makes ALL the difference in the world, for juicy and tender white meat...
    Regards, Roxane

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    Replies
    1. Roxane - what proportions of water, lemon and salt in your brine?

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  21. I made this dish tonight and it was really delicious. Thanks for the great recipe!!

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  22. Two for two for Skinny Taste!!! This was my 2nd try with a ST recipe and both were great. I made a couple adjustments but nothing major:
    - I followed Juliann's suggestion and blended the vinegar, oil, and herbs
    - I used just a smidge of oil and substituted Pam sprayed on the veggies/chicken
    - After I processed the vinegar, oil, and herbs, I basted the chicken and did them and the veggies that fit on a roaster with slots so the oil could drip off
    - I added brussels sprouts and a handful of grape tomatoes that needed to be used to the veggies

    This was absolutely delicious. I think it would be a good company dish. And the only thing I wish I had done differently was make like twice the mushrooms - the BEST tasting roasted mushrooms EVER!

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  23. wonderful! my husband absolutely LOVED them!

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  24. just made this tonight and the whole family fell in love!! the smell of all the herbs was heavenly before, during, and after being put in the oven. the herbs was a great blend that tasted amazing!! definitely keeping this recipe

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  25. Yum.Yum.Yum!! I made this for dinner last night and it was delicious!! I didn't have asparagus on hand, so I used zucchini instead. I served it with rice..definitely one of my favorites. I loved that it was so easy to make and clean up, and you can pretty much throw any veggies you have on hand in the meal. I also used skinless boneless chicken breast and it was done in 30 minutes. Thanks for yet another great meal!

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  26. Ok, this was FANTASTIC. This is the 3rd recipe I have used and everything has just been incredible! I joined WW or the first time the other day and this website is a godsend!!! Thank you Gina!!

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  27. I am going to make this receipe tomorrow night, but my question is do I have to use a roasting pan or can I use a baking dish that is large enough to hold all the ingredients on a single layer?

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    1. You could use a baking dish, a disposable tin, well folded tin foil(not structurally sound obviously), 6 oven safe skillets if you're oven is that big, you can even pan fry it instead of roasting it. One of the reasons I love so many of these recipes is because of the flexibility of the ingredients or cooking methods you can employ while maintaining the health value.

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    2. You could use a turkey roaster with a rack. Put all the veggies on the surface of the pan and the chicken on the rack. Just be sure to season everything. I've even added a pork tenderloin on the rack with the chicken.

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  28. this is in the oven as i type! i love your site because i can always find a recipe for what i already have at home! can't wait to try this tonight, had the turkey stuffed peppers last night and my bf is STILL raving about the mini turkey meatloaves i made on monday!! those are a staple for sure now :) thanks so much, you make WW so much easier!

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  29. This recipe was absolutely amazing! It was full of flavor and I didn't change a thing, nor is there a need to. My 17 year old son was skeptical, telling me there seemed to be a lot going on with it, but had seconds when he ate this. My family is requesting this again for our menu rotation.

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  30. Wonderful!! I really don't like chicken thighs, but I used them so I could try the recipe the way it was written, and they were great. Very flavorful! It seemed like there would be too many vegetables (I only used half of the chicken), but they were so good - I think I will double up on the veggies next time!
    Thank you for the excellent recipes!

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  31. if you use two pans, do you do the vegetables and chicken separate so they dont touch?

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  32. just tried this recipe and quite pleased with it. I added Brussel sprouts and leeks

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    1. also I waited to the very end for the asparagus because I like mine with a bit of crunch

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  33. i tried this recipe and everything burnt. Not sure what I did wrong...

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  34. Loved loved loved the combination of vegetables! I didn't have a big enough roaster for everything so I did the chicken in one and the vegetables int eh other. I covered the chicken, but left the veg uncovered to roast. When it was done, I poured the chicken and chicken juices over the veg and served. Turned out really good, although next time I might leave the veg in the over just a tad longer. Wonderful flavours!

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  35. This is incredible! My kids took a bite and squealed with delight. They said, "it's delicious!" They are not picky eaters, but what mother doesn't get excited about their kids loving veggies?! This will be a summer staple for sure! Thanks!

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  36. Are you sure that the oven temp is set at 425 degrees and baked for 35-40 minutes? I did as directed but it burned after 35 minutes. My oven is calibrated correctly.

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  37. Really want to try this one out tonight. What about adding some red potatos in there?

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  38. I made this for the first time the other day, followed directions exactly- and I set off every smoke detector in the house after only 12 min in the oven. The chicken was burned beyond being salvageable. But the vegetables were out of this world delicious and a HUGE hit, I can't imagine what I could have done wrong! Will try again when its not too cold to have the windows open...just incase!

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  39. This recipe was DELICIOUS! I substituted the veggies with a bag of frozen California mixed veggies (didn't have many veggies on hand) and the fresh sliced carrots. Turned out fantastic! My husband is a semi-picky eater so I was stoked he enjoyed this! Another win Gina! Keep these awesome recipes coming! :)

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  40. Made this tonight - delicious!! I am not a big fan of chicken thighs so I used breasts instead but it was still really good. Served it with some polenta. So filling!

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    1. Just want to add I don't know why so many people had issues with burning. I had no problem. I did need to use more than one pan as it the volume was so great; i just divided it all into 3 pans with come chicken and veggies in each. Worked great.

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    2. I was going to use boneless skinless chicken breast in this recipe as well. I was wondering...did you reduce the cooking time? How long did you cook it for? Did the breasts dry out?

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  41. I made this last night, and it's absolutely delicious! I am not really a fan of onions and mushrooms, but I followed the recipe anyways...And I'm glad I did, because the dish turned out incredible!

    Honestly, I was more excited about the chicken at first, since I'm just starting to eat more veggies now. But now that I've tasted, the veggies are my favorite part!

    I'm in a dorm in college, so eating healthy can be tough...I will definitely be making this dish during my meal prep day each week so I can have this as lunch or dinner on a regular basis :) Thank you!!

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  42. I made this this morning to take to work for lunch. I think I messed up a little. I used chicken breasts instead and it came out a little dry. It was very tasty though !! I made some basic quinoa to go on the side. Healthy meal , maybe I should reduce the time or add a pan of water in the over??

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  43. This so good. I made it last week and am making it again today. I marinate the veg and chicken for a few hours in separate bags and roast in separate pans but serve mixed together.
    Delicious!

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  44. do you use the marinade to roast or do you spill it out??

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  45. Made this last night ... used dried herbs and boneless skinless chicken tenders and it was delicious!

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    1. Oh I'm so glad to hear you used dried herbs, as I was going to do the same thing and am glad it turned out just as delicious! Trying this one tonight!

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  46. Love 90+ percent of your recipes, but not this one.... too much balsamic and did not like the mix of herbs. Sorry.

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  47. how long for bone in?

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  48. Made this tonight and it was amazing! I actually subbed a lot of the veggies and used it as an opportunity to clean out the fridge. I used mushrooms, some cherry tomatoes, zucchini and carrots. Will definitely be a keeper as I always have frozen chicken and some type of veggies in the fridge. An easy, last minute meal!

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  49. I'm making this tonight. It looks delicious. Do you add the marinade to the pan or do you strain out the chicken and veggies?? Thanks!

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  50. Mde it tonight. Very tasty. I didn't have fresh rosemary so u used what I had but I didn't like the way it cooked. it was like thin sticks in my meal. Besides that it was good

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  51. My chicken came out light not dark like the picture. Not sure why

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  52. I am eating this as I type. It is very good and not too vinegary as I suspected it would be.I used chicken breast. I normally like to load up on starch but with the variety in this dish of veggies there is nothing to crave,

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  53. CORRECTION 1 thigh is 9 points not 2 thighs. Even so this is super good!!!

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  54. Any idea how many smart points?

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  55. 2 pounds of meat for 4 servings? If that's correct each person would be eating 1/2 pound. Is this right?

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  56. think the amount of carrots is incorrect - 1/2 cup? maybe 1/2 lb?

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  57. You should re-figure the points on this for two thighs. It's way off. I think 1thigh makes more sense. I am trying tonight but only having one thigh

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  58. This looks so delicious and yummy. Mouth watering images. Moreover chicken is one of the most loved dish in my family. Will try this recipe soon :)

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  59. I'm always looking for new ways to prepare chicken. Thanks for making this expat's life a little easier (I live in Zurich and cook at home almost every night).
    www.thisoffscriptlife.com

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  60. Gina I hope I'm not repeating a question but I realize this post goes back to 2011. Does it make any difference if you use a glass baking dish? Instead of lining with foil?

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  61. Oh I think I have my own answer about using a glass baking dish. It needs to be spread out more! And the thread goes back to 2009! I'm going to make this for sure!!

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