Grilled chicken breast with vegetables and Bechamel sauce

Grilled chicken breast with vegetables and Bechamel sauce

This grilled chicken breast recipe with vegetables and Bechamel sauce is not only a healthy choice but also a light meal, full of flavor and varied textures. It is perfect for everyday lunch or dinner, as well as for a special occasion. Preparing this dish does not require advanced cooking skills, and the combination of ingredients offers an unforgettable culinary experience. Let's start the kitchen adventure!

Preparation time: 20 minutes
Cooking time: 20 minutes
Total time: 40 minutes
Servings: 4

Ingredients:
- 1 chicken breast (approximately 500g)
- Grill spices (paprika, garlic powder, salt, pepper)
- 1-2 tablespoons of olive oil
- 200g cauliflower
- 200g broccoli
- 2 carrots
- Bechamel sauce (recipe included below)

Preparing the Bechamel sauce:
To transform this dish into a truly special meal, we will prepare a creamy Bechamel sauce that will add a touch of elegance and rich flavor. Here’s how to make it:

Ingredients for Bechamel sauce:
- 50g butter
- 50g flour
- 500ml milk
- Salt and pepper to taste
- A pinch of nutmeg (optional)

1. In a saucepan, melt the butter over medium heat. Once melted, add the flour and quickly whisk to form a roux. Cook the roux for 2-3 minutes until golden, being careful not to burn it.
2. Start adding the milk gradually, whisking continuously to avoid lumps. Keep stirring until the sauce begins to boil and thickens. Season with salt, pepper, and, if desired, a pinch of nutmeg. Turn off the heat and set the sauce aside.

Preparing the chicken breast:
1. Start by trimming the chicken breast of any skin or fat. Cut it into thin fillets for even and quick cooking.
2. Season each fillet with grill spices. You can use a mix of paprika, garlic powder, salt, and pepper. Don’t forget, a splash of olive oil will help intensify the flavors and prevent the meat from sticking to the grill.
3. If using a grill, it’s recommended to brush each fillet with a little oil before placing it on the grill. This will give you a nice, caramelized crust.

Preparing the vegetables:
1. Start by cleaning and washing the vegetables. Cut the carrots into rounds or sticks, and the cauliflower and broccoli into small florets.
2. Boil water in a large pot with salt. Once boiling, add the carrots, which take the longest to cook. Let them cook for 5-7 minutes.
3. Add the cauliflower and let it boil for another 4-5 minutes. The broccoli is added last, needing only 3-4 minutes. These cooking times will keep the vegetables crunchy and full of vitamins.
4. After boiling, drain the vegetables and quickly rinse them under cold water to stop the cooking process.

Cooking the chicken breast:
1. Preheat the grill or a grill pan over medium heat. Place the chicken fillets on the grill and let them cook for 4-5 minutes on each side, or until they reach an internal temperature of 75°C and are nicely browned.
2. Once the chicken breast is cooked, let it rest for a few minutes before slicing. This step will help retain the juices in the meat.

Assembling the dish:
1. On each plate, create a bed of boiled vegetables. You can make an artistic arrangement for a pleasing visual effect.
2. Slice the chicken breast and place it on top of the vegetables.
3. Finish with a generous drizzle of Bechamel sauce over the meat and vegetables. This will add a creamy texture and rich flavor.

Serving suggestions:
This dish can be served warm, alongside a fresh salad, with a lemon sauce for a pleasant contrast. A recommended drink would be a dry white wine or freshly made lemonade.

Possible variations:
If you want to add an extra touch of flavor, you can integrate some fresh herbs into the Bechamel sauce, such as dill or parsley. You can also substitute the vegetables with others, such as zucchini or bell peppers, depending on the season and preferences.

Nutritional benefits:
This recipe is rich in protein due to the chicken breast, while the vegetables provide essential fiber and vitamins. The Bechamel sauce, although creamy, can be made with semi-skimmed milk to reduce fat content.

Frequently asked questions:
1. Can I use frozen chicken breast?
Yes, but make sure to fully thaw and dry it well before seasoning and cooking.
2. How can I make the Bechamel sauce lighter?
You can use skim milk or plant-based milk for a lighter version.
3. Can I prepare the vegetables in advance?
Of course! The vegetables can be boiled and stored in the fridge for 1-2 days, but it’s best to consume them as fresh as possible.

Now that you have all the necessary information, it’s time to get cooking! This grilled chicken breast recipe with vegetables and Bechamel sauce is perfect for impressing family or friends, but also for treating yourself. So, enjoy every bite and experiment with the ingredients to add your personal touch! Bon appétit!