Ingredients
Scale
- For the Chicken:
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1/2 cup balsamic vinegar
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 tablespoon honey (or maple syrup for a vegan option)
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1/4 cup fresh basil, chopped (plus more for garnish)
- For the Vegetables:
- 2 cups cherry tomatoes, halved
- 1 medium red onion, sliced
- 1 medium zucchini, sliced into half-moons
- 1 bell pepper (any color), sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- For the Cauliflower Rice:
- 1 medium head of cauliflower (or 4 cups pre-riced cauliflower)
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C). This high temperature will help the chicken and vegetables roast beautifully, developing those delicious caramelized edges.
- Make the Marinade: In a small bowl, whisk together the balsamic vinegar, olive oil, minced garlic, honey, dried oregano, salt, and pepper. This marinade is the star of the show, so don’t be afraid to give it a good mix!
- Marinate the Chicken: Place the chicken breasts in a large resealable bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well-coated. Let it marinate for at least 15 minutes—if you have more time, marinating for an hour or even overnight will enhance the flavor even more.
- Prepare the Vegetables: While the chicken marinates, prepare your vegetables. In a large bowl, toss together the cherry tomatoes, sliced onion, zucchini, and bell pepper with olive oil, salt, and pepper. These colorful veggies will add a great texture and flavor contrast to the dish.
- Prepare the Cauliflower Rice: If you’re starting with a whole cauliflower, remove the leaves and core, then cut it into florets. Using a food processor, pulse the florets until they resemble rice or couscous. If you have pre-riced cauliflower, you can skip this step. Sauté the cauliflower rice in a skillet with olive oil, salt, and pepper for about 5-7 minutes until tender. Set aside.
- Arrange on a Sheet Pan: Line a large baking sheet with parchment paper or aluminum foil for easy cleanup. Place the marinated chicken breasts in the center of the sheet pan, and arrange the prepared vegetables around the chicken. Make sure everything is in a single layer for even roasting.
- Roast the Chicken and Vegetables: Place the sheet pan in the preheated oven and roast for about 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender and slightly caramelized.
- Check for Doneness: Halfway through cooking, give the vegetables a stir to ensure they roast evenly. If you want to add a little extra flavor, feel free to drizzle a bit more balsamic vinegar over the veggies while they cook.
- Rest the Chicken: Once cooked, remove the pan from the oven and let the chicken rest for about 5 minutes. This resting period allows the juices to redistribute, keeping your chicken nice and juicy.
- Serve it Up: To serve, spoon a generous portion of cauliflower rice onto each plate, top with a chicken breast, and pile on the roasted vegetables. Garnish with fresh basil for a burst of flavor and color.
- Enjoy: Dig in and enjoy your healthy, delicious Sheet Pan Balsamic Basil Chicken with Cauliflower Rice! This meal is perfect for leftovers, too—just store them in an airtight container in the fridge.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Nutrition
- Serving Size: 4
- Calories: 350
- Fat: 15g
- Carbohydrates: 20g
- Protein: 30g