Chicken thighs and breast with vegetables

Chicken Thighs and Breast with Vegetables - A Light and Healthy Lunch

Today I present to you a simple yet flavorful recipe, perfect for a light and healthy lunch: chicken thighs and breast with vegetables. This recipe is not only delicious but also nutritious, benefiting from fresh vegetables that are truly helpful for our health. Let’s embark on a culinary journey and discover together the necessary steps to achieve a delightful meal!

Preparation time: 15 minutes
Baking time: 40-45 minutes
Total time: 60 minutes
Servings: 4

Nutritional benefits
This dish is rich in protein due to the chicken, while the vegetables add fiber, vitamins, and minerals necessary for a balanced diet. By frequently consuming vegetables, we not only improve our digestion but also stimulate our memory and help our bodies combat various ailments. Additionally, vegetables have anti-cancer properties and can contribute to our well-being.

Ingredients:
- 3 chicken thighs
- 2 pieces of chicken breast
- 1 medium eggplant
- 1 zucchini
- 1 bell pepper (preferably red or yellow for added color)
- 2 large onions
- 200 g frozen baby carrots (or fresh, if you prefer)
- 1 cup water
- 3 tablespoons olive oil
- 1 teaspoon dried parsley
- 1 teaspoon sweet paprika
- Salt and pepper, to taste

Necessary utensils:
- A heat-resistant dish
- A sharp knife
- A cutting board
- A wooden spoon or spatula
- Kitchen paper

Preparation:

1. Preparing the ingredients
Start by preparing all the ingredients. Wash the chicken thighs and breast well under cold water and dry them with a paper towel. This step is essential for achieving a nice browning of the meat.

2. Seasoning the meat
In a bowl, season the chicken thighs with salt, pepper, sweet paprika, and dried parsley. Make sure all the spices are well distributed. This step will add a delicious flavor to the meat.

3. Cooking the meat in the oven
Preheat the oven to 180°C. In a heat-resistant dish, add the 3 tablespoons of olive oil. Place the chicken thighs in the dish, skin side up, and put them in the oven for 20 minutes. This is the ideal time to lightly brown them.

4. Turning the meat
After 20 minutes, turn the chicken thighs over. Add the pieces of chicken breast to the dish, seasoned the same way as the thighs. Continue baking for another 10 minutes.

5. Preparing the vegetables
Meanwhile, wash and chop the vegetables. Slice the onion thinly, cut the bell pepper into strips, and dice the zucchini and eggplant. These vegetables are not only healthy but also bring a variety of textures and colors to your dish.

6. Adding the vegetables
Once the chicken breast has been browned on both sides, add the chopped vegetables to the dish. Sprinkle a little salt over them to enhance their flavor, then add the cup of water. Cover the dish with aluminum foil to retain moisture and help the vegetables cook evenly. Put the dish back in the oven for another 15-20 minutes.

7. Finalizing the dish
After the vegetables have cooked and are tender, remove the dish from the oven. Allow the dish to cool slightly before serving. This step is important to avoid burns.

8. Serving
Serve the chicken thighs and breast with the vegetables on a large platter. You can add a few fresh parsley leaves for a special touch. This dish pairs wonderfully with a fresh green salad or warm homemade bread.

Variations and additional tips:
- You can experiment with other vegetables, such as broccoli, cauliflower, or Brussels sprouts, which go perfectly with this dish. Each vegetable will add a unique flavor and different texture.
- If you want an even more intense flavor, you can add a few crushed garlic cloves or spices like rosemary or thyme.
- Instead of olive oil, you can use butter to give a creamy note to the dish.

Frequently asked questions:
1. Can I use thawed chicken?
Yes, make sure the chicken is completely thawed before cooking to avoid uneven cooking.

2. What can I do with leftovers?
You can use leftovers to make a delicious soup or chicken salad. It’s an excellent way to avoid food waste!

3. How long can I keep the dish?
The dish can be stored in the refrigerator for 3-4 days in an airtight container.

This simple and healthy dish is an excellent choice for a family lunch or for friends visiting your home. Try it and enjoy the flavors and benefits it offers! Enjoy your meal!