One-Pan Balsamic Chicken with Sautéed Veggies
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Everything you can ask for: a delicious, quick, easy and healthy weight-loss meal with minimal prep and minimal clean up. This low-carb meal is ideal for serving to a hungry family when coming home late from work, allowing you to prep both the entrée and all the fixin’s in one large pan, wok or skillet. Have all of your ingredients washed, chopped and ready to go right beside the stove top so that you can work quickly without having to reheat or re-oil your pan in between batches.

You can stick to your weight loss plan and still be super mom on a tight schedule without resorting to frozen meals, processed foods, unhealthy ingredients or take-out. Try throwing this sweet and savory dish together for supper tonight, and make your family and waist-line happy.

One-Pan Balsamic Glazed Chicken with Sautéed Veggies

Serves 8

Olive Oil

½ onion, chopped

1 cup sliced mushrooms

1 ½ cup green beans, ends removed

1 cup cherry tomatoes, halved

1 ¼ lbs skinless chicken breast tenderloins

Salt & cracked black pepper, to taste

Glaze:

¼ cup olive oil

3 Tbsp lemon juice

3 Tbsp balsamic vinegar

2 Tbsp honey

1 tsp fresh minced garlic

1 tsp Italian seasonings blend

½ tsp dried red chili flakes

Salt & cracked black pepper, to taste

 

In a large skillet, heat some oil over medium-high heat. Add chopped onion and sauté until tender, about 5 minutes. Add in mushrooms and sauté for another 3 to 4 minutes. Add in green beans and sauté until the beans are heated through, about 3 – 4 more minutes. Toss in the tomatoes and saute for 2 more minutes. Then remove all the veggies onto a separate plate, returning the skillet to the hot burner.

Place the chicken tenderloins on to the pan, seasoning with salt and pepper. Cook on the skillet until the chicken is browned and cooked through, about 4 minutes per side (depending on how thick the chicken is sliced). Remove the cooked chicken onto the veggie plate and return the skillet to the hot burner.

Pour all of the glaze ingredients into the skillet, and stir until the mixture starts to simmer. Continue to stir and simmer until the glaze reaches a dark brown color and syrupy consistency. Then place the cooked chicken and veggies back into the pan. Toss everything well in the pan so that all the food is well coated in the glaze.

Divide the chicken and veggies onto separate serving plates, drizzling them over with any remaining glaze left over in the pan.

Nutritional Info Per Serving: 158 calories, 10 grams carbs, 9 grams fat, 16 grams protein.

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