Serves: 4-6; Total Time: 50-minutes
Recipe developed by: Shannon Costello, RDN, LD with CFW
- ¼ cup balsamic vinegar
- ¼ cup olive oil
- 2 tablespoons honey (optional)
- 3-4 garlic cloves, minced (or 1-2 teaspoons garlic powder)
- 1 tablespoon dried basil, oregano, and/or thyme Sheet Pan Chicken &
- 12 - 16 ounces skinless chicken breasts, cut into 4-6 equal portions
- 12 ounces broccoli florets
- ½ red onion, cut into 1” chunks
- 8 ounces grape tomatoes
- 1 pound red or Yukon potatoes, cubed (peeling optional)
- 12 ounces cauliflower florets
- 2 tablespoons olive oil
- Garlic powder, to taste
- Salt & pepper, to taste
- 2 tablespoons (more as needed) reduced-fat milk or unsweetened nut milk
- Wash your hands thoroughly with soap and warm water.
- Prepare the marinade. In a small bowl, stir all marinade ingredients. Place chicken in a shallow bowl or sealable plastic bag. Pour half the marinade over the chicken and either massage marinade into chicken or shake bag until well coated. Refrigerate while preparing the rest of the recipe.
- Place cubed potatoes and cauliflower florets in a large stock pot covered with room temperature water by about 1 inch. Bring to a boil and allow to boil about 15 minutes, or until fork-tender.
- While cauli-potatoes are boiling, preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Arrange broccoli and red onion evenly across the baking sheet. Pour remaining marinade over veggies. Use hands to toss and massage veggies until well coated. Arrange veggies to one side of sheet pan and place marinated chicken breasts in available pan space. Bake in oven for 10 minutes. After 10 minutes, remove pan and add grape tomatoes to veggies. Use a spoon or spatula to gently toss tomatoes throughout. Return pan to oven and cook additional 7-10 minutes, or until chicken reaches an internal temperature of 165 degrees F.
- While chicken & veggies are baking, finish mashed cauli-potatoes. Once fork-tender, drain excess water leaving potatoes and cauliflower in the same pot. Add olive oil, garlic powder, salt & pepper. Use a potato masher or hand-mixer to mash potatoes and cauliflower together while adding 1 tablespoon of milk at a time until it reaches your desired texture (smooth or slightly chunky). Add additional seasoning to taste.
- Serve chicken, veggies, and mashed cauli-potatoes together while warm. Top mashed cauli-potatoes with choice of gravy, low-sodium broth, or dab of unsalted butter. Leftovers can be refrigerated for up to 3-4 days.