Balsamic Chicken with Roasted Vegetables


8 (4 oz each) boneless skinless chicken thighs, trimmed of fat, or chicken breasts
1 teaspoon kosher salt
fresh black pepper, to taste
cooking spray
10 medium asparagus, ends trimmed, cut in half
2 red bell peppers
1 red onions, chopped in large chunks
1/2 cup carrots, sliced in half long, cut into 3-inch pieces
5 oz sliced mushrooms
1/4 cup plus 1 tbsp balsamic vinegar
2 tablespoons extra virgin olive oil
2 cloves garlic, smashed and roughly chopped
1/2 tsp sugar
1 1/2 tablespoons fresh rosemary
1/2 tbsp dried oregano or thyme
2 leaves fresh sage, chopped


1. Preheat oven to 425°F. Season chicken with salt and pepper. Spray 2 large baking sheets with oil, or line sheets with parchment paper..
2. Combine all the ingredients together in a large bowl using your hands to mix well then arrange everything onto the prepared baking sheets spread out in a single layer. The vegetables should not touch the chicken or it will steam instead of roast. Bake about 20 to 25 minutes, or until the chicken is cooked through and the vegetables are roasted and tender.

Nutrients per serving (2 thighs + vegetables): Calories: 401 / Total Fat: 17 g / Sat. Fat: 3 g / Carbs: 15 g / Fiber: 4 g / Sugars: 2 g / Protein: 48 g / Sodium: 518 mg / Cholesterol: 214 mg.