Grilled chicken breast with cauliflower and broccoli salad

Grilled chicken breast with cauliflower and broccoli salad

Preparation time: 15 minutes
Cooking time: 15 minutes
Total time: 30 minutes
Servings: 2

Who doesn’t love a simple, healthy, and flavorful meal? This grilled chicken breast recipe with cauliflower and broccoli salad is perfect for a quick yet impressive dinner. With fresh and nutritious ingredients at its core, this dish combines the savory taste of chicken with the crunchy texture of vegetables, offering an unforgettable culinary experience.

A brief history of the recipe

Grilled chicken is undoubtedly one of the most popular dishes worldwide. Its versatility allows for adaptation based on personal preferences and available ingredients. In this version, we’ve added a refreshing cauliflower and broccoli salad, vegetables known for their nutritional benefits, providing not only a pleasant appearance but also an important supply of vitamins and minerals.

Ingredients

- 200 g chicken breast (about two slices)
- 300 g broccoli
- 300 g cauliflower
- Juice of half a lemon
- 2-3 tablespoons olive oil
- Salt, to taste
- Pepper, to taste
- 1 teaspoon garlic powder
- 1 teaspoon sweet paprika

Necessary utensils

- Large pot for boiling
- Grill pan
- Large salad bowl
- Spatula
- Juicer or lemon squeezer

Step-by-step instructions

1. Preparing the vegetables

Start by filling a large pot with water and adding a tablespoon of salt. Place the pot over medium heat and wait for the water to reach a boiling point. Meanwhile, wash the broccoli and cauliflower well, then cut them into small florets.

Once the water starts to boil, add the cauliflower florets. Boil for about 3-4 minutes until they become slightly soft but retain their crunchy texture. Remove the cauliflower from the water and let it drain. Then, in the same water, add the broccoli florets. Boil for 2-3 minutes, then remove them to drain and let them cool.

Helpful tip: If you want to keep the vibrant color of the vegetables, you can quickly plunge them into cold water after boiling. This will stop the cooking process and keep the vegetables green and appetizing.

2. Preparing the chicken breast

Meanwhile, prepare the chicken breast. In a small bowl, mix the salt, pepper, garlic powder, and sweet paprika. Sprinkle this mixture on both sides of the chicken slices, ensuring they are well coated.

Heat a grill pan over medium heat. When it’s hot, add the chicken slices. Let them cook for 6-7 minutes on one side, then flip them and cook for the same amount of time on the other side until the chicken is fully cooked and its juices run clear.

Tip: If you want juicier chicken, you can marinate it a few hours before cooking in a mixture of olive oil, lemon juice, salt, and spices. This will add flavor and keep the meat tender.

3. Preparing the salad

In a large bowl, add the broccoli and cauliflower florets. Drizzle with olive oil and lemon juice. Start by adding the juice of half a lemon and mix well. Taste and adjust the seasoning, adding more olive oil or lemon juice as desired.

Suggestion: You can also add some pine nuts or toasted almonds for extra crunch and flavor.

4. Assembling the dish

Once the chicken breast is cooked, remove it from the pan and let it rest for a few minutes. Then, slice it thinly and arrange it on a plate. Serve the cauliflower and broccoli salad alongside, arranging it nicely for an appealing presentation.

Serving: This dish is delicious both warm and at room temperature. It can be served with a slice of lemon for a fresh look and a burst of flavor.

Calories and nutritional benefits

This grilled chicken breast recipe with cauliflower and broccoli salad has approximately 400-450 calories per serving, depending on the amount of olive oil used. Chicken breast is an excellent source of lean protein, essential for maintaining muscle mass, while cauliflower and broccoli are rich in fiber, vitamins (especially vitamins C and K), and antioxidants, contributing to a balanced and healthy diet.

Frequently asked questions

- Can I use other types of meat? Yes, you can substitute chicken breast with turkey, pork, or even tofu for a vegetarian option.
- What other vegetables could I add? Carrots, bell peppers, or zucchini are excellent for adding variety and color to your salad.

Variations of the recipe

If you want to bring a touch of originality, you can experiment with various spices. For example, add fresh basil or oregano to the chicken mixture, or even a bit of chili for a spicy kick. Another interesting option would be to add crumbled feta cheese to the salad for extra flavor.

Conclusion

This grilled chicken breast with cauliflower and broccoli salad recipe is an excellent choice for a healthy meal that doesn’t compromise on taste. Easy to prepare and packed with nutrients, it’s perfect for a quick family dinner or to impress guests. Happy cooking and enjoy your meal!