Grilled chicken breast with vegetables

Grilled Chicken Breast with Vegetables – A Simple and Delicious Recipe for Summer Meals

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 2

I propose a wonderful recipe for grilled chicken breast with vegetables, perfect for warm summer days when you want to enjoy a meal cooked outdoors. This is a simple yet flavorful recipe that combines lean protein from the chicken breast with fresh vegetables, all accompanied by a refreshing dressing.

A Brief Story about Grilled Chicken Breast

In the past, grilling was a way to gather family and friends, turning a simple meal into a celebration. Chicken breast, by its versatile nature, has become a favorite for many, as it can be seasoned and cooked in various ways. This recipe will not only delight your taste buds but will also bring joy around the table.

Ingredients

For chicken breast and vegetables:
- 1 chicken breast (about 300 g)
- 2-3 slices of eggplant
- 2-3 slices of zucchini
- 1 red bell pepper (cut into large pieces)
- 1 onion (cut into quarters)

For dressing:
- 1-2 tablespoons of low-fat sour cream
- 1 low-fat yogurt (about 150 g)
- 1-2 tablespoons of grated horseradish
- Salt and pepper to taste

Step-by-step Instructions

1. Preparing the Ingredients:

Start by preparing the chicken breast. If possible, let it reach room temperature for about 15-20 minutes before cooking. This will help achieve a juicier texture. Season it with salt, pepper, and other preferred spices like paprika or garlic powder for added flavor.

2. Preparing the Vegetables:

Slice the eggplant and zucchini into longitudinal slices about 0.5 cm thick. Ensure that the vegetables are of similar sizes for even cooking. Cutting the onion into quarters helps maintain its shape, and the bell pepper is cut into large pieces to add a crunchy note.

3. Grilling:

Preheat the grill to medium-high heat. Add the chicken breast to the grill and cook for 6-8 minutes on each side, or until fully cooked. Use a meat thermometer to check if the internal temperature has reached 75°C, ensuring the chicken is properly cooked.

At the same time, place the vegetables on the grill. Cook them for 3-5 minutes on each side until they are nicely browned and slightly soft but still crunchy.

4. Preparing the Dressing:

In a small bowl, mix the sour cream with the low-fat yogurt and grated horseradish. Add salt and pepper to taste. The horseradish will not only provide a special flavor but will also add a note of freshness to the dressing.

5. Assembling the Dish:

After the chicken and vegetables are cooked, place the chicken breast on a plate and arrange the vegetables alongside. Generously drizzle the dressing over the vegetables and chicken to enhance the flavors.

Serving Suggestions

Serve the grilled chicken breast with vegetables alongside a fresh green salad or a portion of basmati rice. You can also add some croutons for extra texture. A cold drink, such as mint tea or citrus juice, will pair perfectly.

Possible Variations

If you want to experiment, you can add other vegetables like squash or mushrooms. Additionally, instead of horseradish, you can use mustard for a different dressing. Substitute the chicken breast with fish fillets or tofu for a vegetarian option.

Nutritional Benefits

Chicken breast is an excellent source of protein, low in fat, making it ideal for a healthy diet. Grilled vegetables are packed with vitamins and minerals, contributing to a balanced diet. The yogurt dressing is a healthier alternative to heavy sauces, providing a dose of probiotics.

Frequently Asked Questions

1. How can I tell when the chicken breast is cooked properly?
Check the internal temperature with a meat thermometer. It should be 75°C.

2. Can I use other types of meat?
Yes, you can replace chicken breast with pork or turkey, but the cooking time may vary.

3. What vegetables can I add?
Vegetables like carrots, broccoli, or asparagus grill very well and add diverse flavors.

4. How can I store leftovers?
Keep leftovers in an airtight container in the refrigerator. They can be consumed within the next 2-3 days.

Calories

A serving of grilled chicken breast with vegetables contains approximately 350-400 calories, depending on the amount of dressing used.

This grilled chicken breast with vegetables recipe is not only a tasty option but also a way to bring family and friends together around the table. I encourage you to try it and add your personal touch by adapting it to your preferences. Enjoy your meal!