When it comes to preparing a meal that is both satisfying and nutritious, chicken breast paired with fresh vegetables is a go-to option. This recipe offers a quick and easy solution for a healthy lunch or dinner that is not only delicious but also conducive to weight loss. The combination of lean chicken breast and a medley of vibrant vegetables creates a dish that is packed with flavor, while also being low in calories. Whether you’re trying to shed a few pounds or simply looking for a wholesome meal, this chicken and vegetable dish is perfect for you.
Ingredients:
- 1 chicken breast
- Salt (to taste)
- Sweet paprika
- Chicken seasoning
- Black pepper (to taste)
- 6-7 potatoes
- 1 bell pepper
- Olive oil
- 2 cloves of garlic
- 1 carrot
- Fresh parsley
- 100 g Greek yogurt
- 1 zucchini
- 1 tomato
- 50 g mozzarella cheese
- 1 onion
- A splash of cream
Instructions:
- Prepare the Chicken:
Start by seasoning the chicken breast with salt, sweet paprika, chicken seasoning, and black pepper. Set it aside to marinate while you prepare the vegetables. - Cook the Potatoes:
Peel the potatoes and cut them into medium-sized chunks. Place them in a pot of salted water and bring to a boil. Cook until the potatoes are tender, which should take about 15-20 minutes. Drain the potatoes and set them aside. - Sauté the Vegetables:
Heat a drizzle of olive oil in a large pan over medium heat. Add the finely chopped onion and garlic, and sauté until they become fragrant and translucent. Next, add the sliced carrot and bell pepper. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften. - Add the Zucchini and Tomato:
Slice the zucchini and tomato into thin rounds and add them to the pan. Season with a little salt and black pepper. Continue to cook for another 5 minutes, allowing the flavors to meld together. - Cook the Chicken:
In a separate pan, heat a tablespoon of olive oil over medium heat. Add the marinated chicken breast and cook for about 5-6 minutes on each side, or until the chicken is fully cooked and golden brown. Once cooked, remove the chicken from the pan and let it rest for a few minutes before slicing it into strips. - Combine Everything:
Add the cooked potatoes to the pan with the vegetables. Toss everything together gently to combine. If desired, add a splash of cream to create a creamy texture. Stir in the Greek yogurt and mix well. Finally, fold in the sliced chicken breast. - Add Cheese and Serve:
Preheat your oven to 180°C (350°F). Transfer the chicken and vegetable mixture to a baking dish. Top with mozzarella cheese and bake for 10-15 minutes, or until the cheese is melted and bubbly. Garnish with freshly chopped parsley before serving.
Cooking Tips:
- Marinating the Chicken: For extra flavor, you can marinate the chicken breast for a few hours or even overnight. This allows the seasoning to penetrate the meat, making it more flavorful and tender.
- Cooking the Chicken Evenly: To ensure the chicken cooks evenly, make sure the breast is an even thickness. You can pound it with a meat mallet if necessary.
- Vegetable Variations: Feel free to add or substitute other vegetables based on what you have on hand. Broccoli, spinach, or mushrooms would be great additions to this dish.
- Creamy or Light: Depending on your preference, you can adjust the amount of cream and Greek yogurt to make the dish creamier or lighter. For a lighter version, you can omit the cream altogether.
Nutritional Benefits:
This chicken and vegetable dish is a powerhouse of nutrition. Chicken breast is an excellent source of lean protein, which is essential for muscle repair and growth, and it helps keep you full for longer, aiding in weight loss. The vegetables provide a wealth of vitamins, minerals, and dietary fiber, which are important for overall health. Potatoes, while often misunderstood, are a good source of potassium and vitamin C, especially when cooked with the skin on. Greek yogurt adds probiotics, which are beneficial for gut health, and a small amount of cream provides richness without adding too many calories.
Why You’ll Love This Recipe:
You’ll love this recipe for its simplicity, versatility, and delicious flavor. It’s a complete meal in one dish, with the perfect balance of protein, carbs, and healthy fats. The combination of tender chicken, creamy potatoes, and flavorful vegetables is both comforting and satisfying. Plus, it’s easy to prepare and can be made ahead of time, making it perfect for meal prep. Whether you’re looking for a quick lunch or a satisfying dinner, this recipe is sure to become a favorite.
Dietary Information:
This recipe is naturally gluten-free and can be adapted to suit various dietary needs. If you’re lactose intolerant, you can substitute the Greek yogurt and cream with lactose-free alternatives or simply omit them. For a dairy-free version, use a plant-based yogurt and cheese substitute. The dish is also low in calories and high in protein, making it ideal for those following a weight loss or fitness-focused diet.
Why This Recipe Works:
This recipe works because it combines the best of both worlds: flavor and nutrition. The chicken breast provides a lean source of protein, while the vegetables add color, texture, and essential nutrients. The use of Greek yogurt and a splash of cream adds a creamy richness without overwhelming the dish or making it too heavy. The mozzarella cheese on top brings everything together, adding a deliciously melty finish that makes the dish feel indulgent even though it’s healthy. The simplicity of the ingredients and the ease of preparation make this a go-to recipe for anyone looking to eat well without spending hours in the kitchen.
Conclusion:
This quick and easy chicken breast and vegetable dish is the perfect solution for anyone looking to enjoy a healthy, balanced meal without a lot of fuss. It’s flavorful, nutritious, and ideal for weight loss, making it a great addition to your regular meal rotation. With its simple ingredients and straightforward preparation, you can have a delicious lunch or dinner on the table in no time. So why not give this recipe a try? Your taste buds and your waistline will thank you!