Balsamic Chicken & Roasted Squash
Blue ApronPoultry
✓ Available this week · Jul 6 – Jul 12, 2026
☆☆☆☆☆ Be the first to review →⏱ ~90 min · 🍽 2 servings · 📊 Hard
✓ High protein✓ Under 500 cal
Nutrition Facts
2 serving(s)
Calories430
Protein44g
Per serving, as packaged by Blue Apron. Sat. fat & sugars not reported by provider.
6/ 10
MealFan's take
Decent, with trade-offs
Poultry that 47% lighter than the average poultry meal and ranks in the 65th percentile for protein.
Protein4/5
Lightness4/5
Ease1/5
👍 Best for
✓ Calorie-conscious dinners✓ Hitting protein goals✓ Poultry loversThis take is generated from the meal's nutrition, price and how it ranks against 1,900 meals we track — a starting point, not a substitute for tasting it yourself. Tried it? Add your rating →
✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from Blue Apron🔄 Availability checked weekly
Nutrition per serving
430
Calories
44g
Protein
10.2g
Protein / 100 cal
Per serving, as packaged by Blue Apron. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
65th pctl
More protein than 65% of 1,474 meals
Protein density
10.2g /100cal
Leaner than 99% of meals
vs Poultry average
47% lighter
This430
Avg812
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✓ Under 500 cal
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary ✓ American
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
2 each Boneless, Skinless Chicken Breasts
1 each Delicata Squash
8 oz Broccoli Florets
1 each Shallot
1 tbsp Balsamic Vinegar
1 tbsp Soy Sauce
½ oz Salted Butter
2 clove Garlic
2 tsp Honey
½ tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
How to make it
1
Preheat the oven to 450°F. Rinse and dry all produce. Trim the squash and halve lengthwise; scoop out seeds and cut crosswise into 1/2-inch pieces. Peel and roughly chop 2 garlic cloves (4 for 4 servings). Halve, peel, and finely chop the shallot(s). In a bowl, whisk together the soy sauce, honey, vinegar, and 2 tablespoons water (4 tbsp for 4 servings); season.
2
Line a sheet pan with foil. Spread the squash; drizzle with olive oil, season, and toss. Roast 18-22 minutes until browned and fork-tender.
3
Heat a drizzle of olive oil in a nonstick pan over medium-high. Add the broccoli; season. Cook stirring occasionally 3-4 minutes until lightly browned. Add the garlic and 1/4 cup water (1/2 cup for 4 servings). Loosely tent with foil and cook undisturbed 2-3 minutes until the broccoli is tender and the water cooks off. Transfer to a bowl; taste and season. Cover with foil. Wipe out the pan.
4
Pat the chicken dry; season both sides with salt, pepper, and the spice blend. Heat a drizzle of olive oil in the same pan over medium-high. Cook 6-9 minutes per side until browned and cooked through. Transfer to a board and slice crosswise. USDA minimum: 165°F for chicken. Leave the fond.
5
Heat a drizzle of olive oil in the same pan over medium-high. Add the chopped shallot(s); season. Cook stirring frequently 1-2 minutes until softened. Add the sauce (it may spatter). Cook stirring constantly and scraping up the fond 2-3 minutes until slightly thickened. For thicker cook longer; for thinner add water 1 tablespoon at a time. Remove from heat and stir in the butter. Taste and season. Serve the sliced chicken with the broccoli and roasted squash. Top with the sauce.
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Blue Apron
Balsamic Chicken & Roasted Squash
Blue Apron puts Balsamic Chicken & Roasted Squash with with Sautéed Broccoli on the menu as a Poultry dish that holds up on a weeknight without asking much of the cook.
Blue Apron delivers weekly meals across the US. For testing notes, delivery details, and how Blue Apron compares to alternatives, read the Blue Apron review on MealFan.
Nutrition per serving
44g
Protein
💪 High-Protein
✓ Perfect for
High-protein goals
Weight management
⚠ Not ideal for
Vegans
How to make it
- Preheat the oven to 450°F. Rinse and dry all produce. Trim the squash and halve lengthwise; scoop out seeds and cut crosswise into 1/2-inch pieces. Peel and roughly chop 2 garlic cloves (4 for 4 servings). Halve, peel, and finely chop the shallot(s). In a bowl, whisk together the soy sauce, honey, vinegar, and 2 tablespoons water (4 tbsp for 4 servings); season.
- Line a sheet pan with foil. Spread the squash; drizzle with olive oil, season, and toss. Roast 18-22 minutes until browned and fork-tender.
- Heat a drizzle of olive oil in a nonstick pan over medium-high. Add the broccoli; season. Cook stirring occasionally 3-4 minutes until lightly browned. Add the garlic and 1/4 cup water (1/2 cup for 4 servings). Loosely tent with foil and cook undisturbed 2-3 minutes until the broccoli is tender and the water cooks off. Transfer to a bowl; taste and season. Cover with foil. Wipe out the pan.
- Pat the chicken dry; season both sides with salt, pepper, and the spice blend. Heat a drizzle of olive oil in the same pan over medium-high. Cook 6-9 minutes per side until browned and cooked through. Transfer to a board and slice crosswise. USDA minimum: 165°F for chicken. Leave the fond.
- Heat a drizzle of olive oil in the same pan over medium-high. Add the chopped shallot(s); season. Cook stirring frequently 1-2 minutes until softened. Add the sauce (it may spatter). Cook stirring constantly and scraping up the fond 2-3 minutes until slightly thickened. For thicker cook longer; for thinner add water 1 tablespoon at a time. Remove from heat and stir in the butter. Taste and season. Serve the sliced chicken with the broccoli and roasted squash. Top with the sauce.
Balsamic Chicken & Roasted Squash is a Blue Apron meal
Blue Apron delivers weekly meals across the US.
Frequently asked questions
Which meal service offers Balsamic Chicken & Roasted Squash?
Balsamic Chicken & Roasted Squash is offered by Blue Apron. Read the full Blue Apron review on MealFan for pricing, freshness ratings, and how Blue Apron compares to competitors.
Is Balsamic Chicken & Roasted Squash american?
Balsamic Chicken & Roasted Squash is tagged as American on the Blue Apron menu. For specific allergen details, refer to the card included with your delivery.
How long does Balsamic Chicken & Roasted Squash take to prepare?
Balsamic Chicken & Roasted Squash is made in 5 steps. Estimated active time is about 40 minutes based on the recipe instructions.
❓ Frequently asked questions
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Frequently Asked Questions
How many calories in Blue Apron's Balsamic Chicken & Roasted Squash?
Balsamic Chicken & Roasted Squash has 430 calories per serving from Blue Apron.
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Brand: Blue Apron
Calories: 430 cal
Protein: 44g
Servings: 2
Pre-filled from our kitchen database · Boneless, Skinless Chicken Breasts, Delicata Squash, Broccoli Florets, Shallot, Balsamic Vinegar, Soy Sauce, Salted Butter, Garlic
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