⏱ 25 min total

One Pan Balsamic Chicken

Name: One Pan Balsamic Chicken
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 tbsp Italian dressing; ¾ tbsp Balsamic vinegar; ½ tbsp Honey; ½ tbsp Olive oil; ⅛ lb White mushrooms; 4 oz Green beans; 5 oz Chicken breast; ¼ dash Salt; ¼ dash Black pepper; ¼ cup, chopped or sliced Tomatoes

Per 1 serving · 401 g · 10 ingredients

Calories

363

18%
of a 2,000 cal day

Protein
36g
39% of calories
Carbs
24g
26% of calories
Fat
14g
34% of calories

Portion

✓ Protein-dense

At a glance

One serving of One Pan Balsamic Chicken (401 g) has 363 calories, with 36 g of protein, 24 g of carbohydrates and 14 g of fat. Most of its energy comes from protein (39% of calories). It is high in protein (73% DV), Vitamin C (24% DV) and Vitamin K (27% DV). Keep an eye on cholesterol, which provides 34% of the daily value.

Per 100 g

91cal

low energy density

Protein per 100 cal

10g

Net carbs

20g

carbs minus fiber

Fiber

4.2g

18 g sugar

High in

20%+ of the daily value

Protein73%
Vitamin C24%
Vitamin K27%
Thiamine20%
Riboflavin (B2)46%
Niacin105%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin E19%
Folate (B9)17%
Vitamin B1213%
Magnesium19%
Zinc15%

Watch

20%+ of the daily value

Cholesterol34%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Mix together dressing, balsamic vinegar, and honey in a measuring cup. Set aside.
2
Heat half of the oil and sauté the mushrooms for 4 minutes until they have started to brown, then add the green beans and cook for another 4 minutes or until the green beans are crisp-tender.
3
Remove the vegetables from the pan, add the remaining oil and the chicken tenders. Sprinkle with salt and pepper and sauté until brown on each side.
4
Remove from the pan. Add in the sauce and stir for a couple minutes until thickened into a glaze consistency. Add the chicken, green beans, and mushrooms back into the pan, and add the tomatoes. Stir to coat everything evenly with the sauce.

Vitamins & minerals

Amounts for 1 serving (401 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	69 μg	8%
Vitamin C	21 mg	24%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	19%
Vitamin K	32 μg	27%
Thiamine	0.2 mg	20%
Riboflavin (B2)	1 mg	46%
Niacin	17 mg	105%
Vitamin B6	1 mg	108%
Folate (B9)	67 μg	17%
Vitamin B12	0.3 μg	13%
Pantothenic acid	3 mg	65%
Choline	147 mg	27%

Minerals

Nutrient	Amount	% Daily Value
Calcium	61 mg	6%
Iron	2 mg	29%
Potassium	1,031 mg	22%
Magnesium	80 mg	19%
Phosphorus	409 mg	58%
Zinc	2 mg	15%
Copper	0.3 mg	36%
Manganese	0.3 mg	14%
Selenium	39 μg	70%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	124 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	635 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	23 μg	—
Fructose	8 g	—
Galactose	0.3 g	—
Glucose	8 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	1,160 μg	—
Lysine	3 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	10 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.2 g	—
Total omega 6	2 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 363 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

69min
Walking (3.5 mph)
44min
Cycling (moderate)
30min
Running (6 mph)
51min
Swimming laps

Common questions

How many calories are in One Pan Balsamic Chicken?

One serving of One Pan Balsamic Chicken (1 serving) has 363 calories, which works out to 91 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is One Pan Balsamic Chicken high in protein?

Yes. It has 36 g of protein per serving, and 39% of its calories come from protein (10 g of protein per 100 calories).

Is One Pan Balsamic Chicken keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in One Pan Balsamic Chicken?

264 mg per serving.

How much sugar is in One Pan Balsamic Chicken?

18 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (401 g)

Calories363

% Daily Value*

Total fat 14g	18%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 104mg	34%
Sodium 264mg	11%
Total carbohydrate 24g	9%
Dietary fiber 4.2g	15%
Total sugars 18g
Protein 36g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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