Hey there, food lovers! 🙋♀️ Ever thought Brussels sprouts were a hard pass? Same here—until I discovered Juicy Balsamic Chicken with Brussels Sprouts! This Healthy Dinner recipe transformed my family’s veggie skepticism into pure love with its sweet-tangy balsamic glaze and crispy chicken thighs. Born from a hectic weeknight fridge raid, this one-pan wonder is now our go-to for a fancy-yet-easy meal. Ready in under an hour, Juicy Balsamic Chicken with Brussels Sprouts is a game-changer for busy nights. Let’s get cooking!
Ingredients for Juicy Balsamic Chicken with Brussels Sprouts
Here’s what you’ll need for Juicy Balsamic Chicken with Brussels Sprouts (serves 6):
For the Marinade and Glaze:
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½ cup (120ml) balsamic vinegar
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2 tbsp (30ml) extra-virgin olive oil
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2 tbsp (30ml) maple syrup
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3 garlic cloves (9g), minced
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½ tsp (2g) kosher salt
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¼ tsp (0.5g) ground black pepper
For the Sheet Pan Bake:
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6 bone-in, skin-on chicken thighs (about 2 lbs/900g)
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1 lb (450g) Brussels sprouts, ends trimmed and halved
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1 medium red onion (150g), cut into wedges
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2 tbsp (30ml) extra-virgin olive oil
Equipment
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Large sheet pan (at least 13×18 inches)
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Medium mixing bowl
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Small saucepan
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Whisk
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Tongs
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Instant-read thermometer
Ingredient Tips
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Chicken Thighs: Bone-in, skin-on thighs ensure juicy results for Juicy Balsamic Chicken with Brussels Sprouts; boneless thighs work but cook faster (reduce time by 10 minutes).
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Balsamic Vinegar: Use a good-quality balsamic for rich flavor; cheaper brands may need a touch more maple syrup.
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Maple Syrup: Honey is a great substitute; use slightly less if you prefer less sweetness.
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Brussels Sprouts: Trim ends and halve for even cooking; broccoli or cauliflower can sub in a pinch.
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Olive Oil: Extra-virgin adds flavor, but regular olive oil works fine.
Directions for Juicy Balsamic Chicken with Brussels Sprouts
Let’s make this delicious Juicy Balsamic Chicken with Brussels Sprouts!
Prepare the Marinade
In a medium bowl, I whisk ½ cup balsamic vinegar, 2 tbsp olive oil, 2 tbsp maple syrup, 3 minced garlic cloves, ½ tsp salt, and ¼ tsp pepper until smooth. This creates a tangy-sweet marinade that’s pure magic.
Marinate the Chicken
I pat 6 chicken thighs dry with paper towels (key for crispy skin!), then place them in a large bowl or zip-top bag. I pour the marinade over, ensuring all pieces are coated, and refrigerate for 1–2 hours to soak up the flavors.
Prep the Veggies
I preheat the oven to 425°F (220°C). On a large sheet pan, I arrange 1 lb halved Brussels sprouts and 1 red onion cut into wedges. I drizzle with 2 tbsp olive oil, sprinkle with a pinch of salt and pepper, and toss to coat evenly.
Arrange and Roast
I remove the chicken from the marinade (reserving the liquid) and nestle the thighs, skin-side up, among the veggies on the sheet pan, ensuring nothing overlaps too much for proper browning. I roast for 30–40 minutes, rotating the pan halfway, until the chicken is golden and the veggies are tender.
Make the Glaze
While roasting, I pour the reserved marinade into a small saucepan and simmer over medium-low heat for 8–10 minutes, stirring occasionally, until it thickens into a glossy glaze. I keep an eye on it to avoid burning.
Glaze and Finish
I brush the glaze over the chicken thighs twice: once at the 30-minute mark and again 5 minutes before finishing. I check that the chicken reaches 165°F (74°C) with a thermometer, then serve the Juicy Balsamic Chicken with Brussels Sprouts hot, with extra glaze on the side.
Nutrition
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Prep Time: 10–15 minutes
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Marinate Time: 1–2 hours
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Cook Time: 38–50 minutes
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Total Time: 1 hour 48 minutes–2 hours 5 minutes
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Servings: 6 (1 thigh + ~¾ cup veggies per serving)
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Calories: ~250–300 kcal per serving
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Macros per Serving: 13g carbs, 15g protein, 16g fat, 3g fiber
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Nutrition Highlights: High in protein (15g per serving), rich in fiber (3g), good source of vitamin C (30% daily value from Brussels sprouts).
Nutrition Disclaimer
Nutritional information is an estimate and can vary based on ingredient brands and substitutions. For precise values, consult a nutrition calculator.
Variations for Juicy Balsamic Chicken with Brussels Sprouts
Try these twists on this Healthy Dinner recipe:
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Spicy Kick: Add ¼ tsp red pepper flakes to the marinade for a zesty Juicy Balsamic Chicken with Brussels Sprouts.
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Veggie Swap: Use broccoli, cauliflower, or green beans instead of Brussels sprouts; adjust roasting time for softer veggies.
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Sweet Swap: Replace maple syrup with honey or 1 tbsp brown sugar for a different sweetness.
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Herb Boost: Add 1 tsp fresh rosemary or thyme to the marinade for an earthy note, inspired by Food and Tips’ Grilled Lemon Herb Chicken.
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Cheese Finish: Sprinkle 2 tbsp grated Parmesan over the veggies in the last 5 minutes of roasting for extra savoriness.
Serving Ideas:
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Pair with Food and Tips’ Vanilla Raspberry Iced Latte for a refreshing drink.
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Serve with Food and Tips’ Easy Peanut Butter Cookies for a sweet finish.
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Enjoy with Food and Tips’ Cucumber Blueberry Feta Salad for a light side.
Storage
I store Juicy Balsamic Chicken with Brussels Sprouts in an airtight container in the fridge for up to 4 days—the flavors get even better! For freezing, I cool the dish completely and store in freezer-safe bags for up to 3 months; the veggies may soften slightly. To reheat, I microwave for 1–2 minutes or warm in a 350°F oven for 10–15 minutes, adding a splash of water or balsamic if needed. Pro tip: Store chicken and veggies separately to keep textures crisp!
Serving Tips
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Presentation: Serve on a rustic platter with a drizzle of extra glaze for a fancy look.
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Sides: Pair with fluffy rice, mashed potatoes, or Food and Tips’ Coconut Cooler for a summery vibe.
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Toppings: Add a sprinkle of fresh parsley or a lemon wedge for brightness.
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Portion Size: 1 thigh + ~¾ cup veggies per serving; halve thighs for smaller portions.
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Occasions: Perfect for weeknight dinners, meal prep, or cozy gatherings with Juicy Balsamic Chicken with Brussels Sprouts.
FAQs About Juicy Balsamic Chicken with Brussels Sprouts
Here are answers to common questions about making Juicy Balsamic Chicken with Brussels Sprouts:
Can I use chicken breasts instead of thighs?
Yes, but breasts cook faster (20–25 minutes) and may dry out; check for 165°F to avoid overcooking.
What if I don’t have balsamic vinegar?
Try red wine vinegar with a pinch of brown sugar; it’s close but slightly less rich.
How do I keep the chicken skin crispy?
Pat the chicken dry before marinating and avoid overcrowding the pan—space is key for browning.
Will kids eat the Brussels sprouts?
My picky 8-year-old loves the glaze! Cut sprouts smaller and coat generously to win them over.
Can I make this Healthy Dinner ahead?
Marinate the chicken up to 24 hours ahead, and prep veggies a day in advance for quick assembly.
More High-Protein Meals You’ll Love
- High Protein Chicken Orzo: A Creamy, Healthy One-Pan Delight
- Protein Bagels
- Easy Baked Salmon Recipe: A Flavorful, Healthy Dinner
Conclusion
Juicy Balsamic Chicken with Brussels Sprouts is the ultimate Healthy Dinner, blending tender chicken, caramelized veggies, and a tangy glaze in an easy one-pan meal. It’s family-approved and perfect for busy nights or meal prep. Try Juicy Balsamic Chicken with Brussels Sprouts and share your favorite sides in the comments—I’m always up for new pairings!
Juicy Balsamic Chicken with Brussels Sprouts
Ingredients
For the Marinade and Glaze:
- ½ cup 120ml balsamic vinegar
- 2 tbsp 30ml extra-virgin olive oil
- 2 tbsp 30ml maple syrup
- 3 garlic cloves 9g, minced
- ½ tsp 2g kosher salt
- ¼ tsp 0.5g ground black pepper
For the Sheet Pan Bake:
- 6 bone-in skin-on chicken thighs (about 2 lbs/900g)
- 1 lb 450g Brussels sprouts, ends trimmed and halved
- 1 medium red onion 150g, cut into wedges
- 2 tbsp 30ml extra-virgin olive oil
Instructions
Prepare the Marinade
- In a medium bowl, I whisk ½ cup balsamic vinegar, 2 tbsp olive oil, 2 tbsp maple syrup, 3 minced garlic cloves, ½ tsp salt, and ¼ tsp pepper until smooth. This creates a tangy-sweet marinade that’s pure magic.
Marinate the Chicken
- I pat 6 chicken thighs dry with paper towels (key for crispy skin!), then place them in a large bowl or zip-top bag. I pour the marinade over, ensuring all pieces are coated, and refrigerate for 1–2 hours to soak up the flavors.
Prep the Veggies
- I preheat the oven to 425°F (220°C). On a large sheet pan, I arrange 1 lb halved Brussels sprouts and 1 red onion cut into wedges. I drizzle with 2 tbsp olive oil, sprinkle with a pinch of salt and pepper, and toss to coat evenly.
Arrange and Roast
- I remove the chicken from the marinade (reserving the liquid) and nestle the thighs, skin-side up, among the veggies on the sheet pan, ensuring nothing overlaps too much for proper browning. I roast for 30–40 minutes, rotating the pan halfway, until the chicken is golden and the veggies are tender.
Make the Glaze
- While roasting, I pour the reserved marinade into a small saucepan and simmer over medium-low heat for 8–10 minutes, stirring occasionally, until it thickens into a glossy glaze. I keep an eye on it to avoid burning.
Glaze and Finish
- I brush the glaze over the chicken thighs twice: once at the 30-minute mark and again 5 minutes before finishing. I check that the chicken reaches 165°F (74°C) with a thermometer, then serve the Juicy Balsamic Chicken with Brussels Sprouts hot, with extra glaze on the side.
Notes
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