⏱ 30 min total

One Pan Balsamic ChiQin and Veggies

Name: One Pan Balsamic ChiQin and Veggies
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 tbsp Italian dressing; 1 ½ tbsp Balsamic vinegar; ¾ tbsp Honey; ¹⁄₁₆ tsp Crushed red pepper flakes; 1 tbsp Olive oil; ½ dash Salt; ½ dash Black pepper; ½ lb Asparagus; ½ cup cherry tomatoes Cherry tomatoes; ¾ cup chopped Carrots; 2 cup Quorn chicken pieces

Per 1 serving · 686 g · 11 ingredients

Calories

562

28%
of a 2,000 cal day

Protein
41g
27% of calories
Carbs
62g
41% of calories
Fat
21g
32% of calories

Portion

✓ Cholesterol free

At a glance

One serving of One Pan Balsamic ChiQin and Veggies (686 g) has 562 calories, with 41 g of protein, 62 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (41% of calories). It is high in protein (82% DV), dietary fiber (72% DV) and Vitamin A (102% DV). Keep an eye on sodium and saturated fat, which provide 30% and 21% of the daily value.

Per 100 g

82cal

low energy density

Protein per 100 cal

7.3g

Net carbs

41g

carbs minus fiber

Fiber

20g

30 g sugar

High in

20%+ of the daily value

Protein82%
Dietary fiber72%
Vitamin A102%
Vitamin C32%
Vitamin E41%
Vitamin K102%

Good source of

10–19% of the daily value

Pantothenic acid19%
Magnesium13%
Zinc15%
Selenium10%

Watch

20%+ of the daily value

Sodium30%
Saturated fat21%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
In a mixing bowl, whisk together the Italian dressing, balsamic vinegar, honey, and red pepper flakes. Set aside.
2
Heat olive oil in a 12-inch skillet over medium-high heat. Cook the Quorn ChiQin until heated through, seasoning with salt and pepper. Meanwhile, chop the asparagus and tomatoes. Add half of the dressing mixture to the skillet and stir to coat evenly. Transfer the ChiQin to a large plate or serving platter, leaving the sauce in the skillet.
3
Add the asparagus and carrots to the skillet, season with salt and pepper to taste, and cook, stirring frequently, until crisp-tender, about 4 minutes. Transfer the veggies to the plate or platter with the ChiQin.
4
Add the remaining dressing mixture to the skillet and cook, stirring constantly, until thickened, about 1 minute. Add the tomatoes to the ChiQin and veggies, return to the pan, and toss to coat.
5
Enjoy!

Vitamins & minerals

Amounts for 1 serving (686 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	919 μg	102%
Vitamin C	29 mg	32%
Vitamin D	0 μg	0%
Vitamin E	6 mg	41%
Vitamin K	123 μg	102%
Thiamine	0.4 mg	34%
Riboflavin (B2)	0.4 mg	32%
Niacin	4 mg	22%
Vitamin B6	0.4 mg	32%
Folate (B9)	148 μg	37%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	19%
Choline	51 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	770 mg	77%
Iron	8 mg	97%
Potassium	1,215 mg	26%
Magnesium	55 mg	13%
Phosphorus	176 mg	25%
Zinc	2 mg	15%
Copper	1 mg	61%
Manganese	1 mg	24%
Selenium	6 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	3,434 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	9,306 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	6 μg	—
Fructose	13 g	—
Galactose	0.5 g	—
Glucose	11 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	1,918 μg	—
Lysine	0.3 g	—
Maltose	0.2 g	—
Methionine	0.1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	1 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 562 calories

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

107min
Walking (3.5 mph)
67min
Cycling (moderate)
47min
Running (6 mph)
79min
Swimming laps

Common questions

How many calories are in One Pan Balsamic ChiQin and Veggies?

One serving of One Pan Balsamic ChiQin and Veggies (1 serving) has 562 calories, which works out to 82 calories per 100 g. That is about 28% of a 2,000-calorie day.

Are One Pan Balsamic ChiQin and Veggies high in protein?

It provides a solid 41 g of protein per serving (82% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are One Pan Balsamic ChiQin and Veggies keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 41% 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 ChiQin and Veggies?

692 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in One Pan Balsamic ChiQin and Veggies?

30 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 (686 g)

Calories562

% Daily Value*

Total fat 21g	27%
Saturated fat 4.1g	21%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 692mg	30%
Total carbohydrate 62g	22%
Dietary fiber 20g	72%
Total sugars 30g
Protein 41g

* 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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