If you’re looking for a simple, healthy, and flavorful meal that cooks in a single pan, this Balsamic Glazed Chicken with Brussels Sprouts and Sweet Potatoes is the perfect choice. This recipe is not only delicious, but it’s also full of nutrients that support a balanced diet. Ideal for weeknight dinners or meal prep, this dish brings together lean protein, vibrant vegetables, and wholesome carbs in a sweet and tangy glaze.
What Is Balsamic Glazed Chicken with Brussels Sprouts and Sweet Potatoes?
This recipe combines juicy chicken breasts with the earthy taste of Brussels sprouts and the natural sweetness of roasted sweet potatoes. Everything is tossed in a rich balsamic glaze made with a touch of honey and garlic, then roasted until golden and caramelized. The result is a satisfying meal that’s balanced in taste and nutrition, perfect for feeding the family or preparing healthy lunches for the week.
Why This One-Pan Meal Is Good for You
Health Benefits
Chicken breast is a great source of lean protein, which is essential for building and repairing muscles. It also provides important nutrients such as B vitamins and selenium.
Brussels sprouts are high in vitamin C, fiber, and antioxidants, which are good for your immune system and digestion. These tiny green veggies also support heart health and help reduce inflammation.
Sweet potatoes are a rich source of beta-carotene, vitamin A, and potassium. They can support eye health, boost your immune system, and help maintain healthy blood sugar levels when eaten in moderation.
Precautions
While this recipe is packed with nutrition, it’s important to avoid overusing the balsamic glaze since it includes honey, which adds natural sugar. People watching their sugar intake or on low-carb diets should monitor portion sizes. Also, make sure chicken is cooked to an internal temperature of 165°F (74°C) to prevent any risk of foodborne illness.
Recipe: Balsamic Glazed Chicken with Brussels Sprouts and Sweet Potatoes
Ingredients
- 2 boneless, skinless chicken breasts (about 1 pound)
- 2 tablespoons olive oil
- 1 pound Brussels sprouts, trimmed and halved
- 2 medium sweet potatoes, peeled and cubed
- Salt and pepper to taste
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried thyme (optional)
- 2 tablespoons balsamic vinegar
- 1 tablespoon honey
- 2 cloves garlic, minced
Instructions
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it with olive oil.
- Prepare the glaze: In a small bowl, whisk together balsamic vinegar, honey, and minced garlic. Set aside.
- Season the veggies: Place the sweet potato cubes and halved Brussels sprouts on the baking sheet. Drizzle with 1 tablespoon olive oil, sprinkle with salt, pepper, garlic powder, and thyme. Toss to coat evenly.
- Prepare the chicken: Season chicken breasts with salt and pepper, then drizzle with the remaining 1 tablespoon olive oil.
- Add everything to the pan: Arrange the chicken on the sheet pan beside the vegetables. Spoon half of the balsamic glaze over the chicken and some over the vegetables.
- Roast: Place the sheet in the oven and bake for 25-30 minutes, or until the chicken reaches 165°F (74°C) inside and the vegetables are tender and golden.
- Broil and glaze (optional): For a crispier finish, you can switch to broil for the last 2-3 minutes. Brush remaining glaze over the chicken and a little more on the veggies before serving.
- Serve: Remove from oven and let rest for 5 minutes. Slice chicken if desired and serve on a plate with roasted Brussels sprouts and sweet potatoes.
Final Thoughts
This Balsamic Glazed Chicken with Brussels Sprouts and Sweet Potatoes is a perfect one-pan meal that’s easy to prepare and clean up. It’s nutritious, colorful, and packed with flavors that kids and adults will love. Whether you’re making dinner tonight or packing lunch for tomorrow, this dish is sure to become a regular in your kitchen.
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