Friday, November 4, 2016

Friday Food: One Pan Balsamic Chicken and Veggies

By: Joel Luedke

A very simple and easy chicken recipe that is alway very healthy.  You can definitely tweak this one as much as you want with seasoning and also with the veggies that you choose to put into the pan.  Have fun with this one and enjoy.

-1/4 cup + 2 Tbsp Italian salad dressing
-3 Tbsp balsamic vinegar
-1 1/2 Tbsp honey
-1/8 tsp crushed red pepper flakes (add to taste)
-1 1/4lbs of chicken breast tenderloins
-2 tbsp olive oil
-Salt and ground black pepper
-1 lb fresh asparagus, trimmed of tough ends, chopped into 2-inch pieces
-1 1/2 cups matchstick carrots
-1 cup grape tomatoes, halved

The Game Plan: 
-In a mixing bowl whisk together salad dressing, balsamic vinegar, honey and red pepper flakes, set aside.

-Heat oil in a 12-inch skillet over medium-high heat.  Season chicken with salt and pepper to taste, then place chicken evenly in skillet.  Cook about 6-7 minutes, rotating once halfway through cooking, until chicken has cooked through (meanwhile chop asparagus and tomatoes).  Add half the dressing mixture to skillet and rotate chicken to evenly coat.  Transfer chicken to a large plate or a serving platter while leaving sauce in skillet.  Add asparagus and carrots to skillet, season with salt and pepper to taste and cook, stirring frequently, until crisp tender, about 4 minutes.  Transfer veggies to plate or platter with chicken.

-Add remaining dressing mixture to skillet and cook, stirring constantly, until thickened, about 1 minute.  Add tomatoes to chicken and veggies and drizzle dressing mixture in pan over top.

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