One Pan Italian Chicken and Vegetables

• 分量: 6 servings
• 調理時間: 50 minutes
• 総時間: 1 hour 5 minutes

材料

6 (6 to 8-ounce) boneless, skinless chicken breasts

1 teaspoon kosher salt, divided

1/4 cup extra-virgin olive oil

1/4 cup balsamic vinegar, ensure gluten-free if necessary

2 teaspoons low-FODMAP Happy Spice Italian Seasoning

1/2 teaspoon black pepper

1 pint cherry tomatoes, left wholea

bout 4 low-FODMAP servings per pint

1 medium zucchini

3 medium carrots

1/3 cup freshly grated Parmesan cheese (omit for dairy-free version)

2 to 3 tablespoons chopped fresh parsley

Baking spray

Flaked sea salt (optional for serving

手順

Place chicken breasts between 2 pieces of wax paper and using a meat tenderizer, pound them to an even 1/2-inch thickness

Sprinkle the chicken with 1/2 teaspoon kosher salt and place in a large resealable bag

In a large measuring cup or mixing bowl, whisk together the olive oil, balsamic vinegar, low-FODMAP Happy Spice Italian seasoning, black pepper, and remaining 1/2 teaspoon salt

Pour half of this marinade mixture into the resealable bag with the chicken

Seal the bag (removing as much air as possible), then tip the bag around to ensure the chicken is thoroughly coated

Place bag in the refrigerator to marinade for 30 minutes or overnight

I place it flat on the baking pan

While the chicken marinates, prepare the vegetables

Peel the carrots and cut the zucchini and peeled carrots into 3/4 inch slices

Place the vegetables in a second resealable bag

Pour in the remaining balsamic marinade mixture, seal, and place in the refrigerator with the chicken to marinate also

When you are ready to cook, preheat your oven to 425 degrees F

Prepare a large rimmed baking sheet with aluminum foil and coat with baking sprayArrange the vegetables and chicken on the pan, with the chicken towards the center, not covered by any vegetables

The chicken will shrink as it cooks

Bake for 15 to 20 minutes, until the chicken reaches an internal temperature of 165 degrees F

Cooking time will vary based on the size of your chicken and how thinly you have pounded it

If the vegetables are not as tender as you would like when the chicken is done, you can remove the chicken from the pan (transfer it to a plate and cover) then return the pan with the vegetables to the oven and continue baking until the vegetables have completed cookingIn my oven, 17 minutes was perfect for it all to cook

Sprinkle with the grated Parmesan, flaked sea salt and chopped parsley before serving

栄養

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