Mixed vegetables with chicken - Dukan

Mixed Vegetables with Chicken - A Delicious and Healthy Recipe

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total: 35 minutes
Servings: 2

Welcome to my kitchen! Today I will share with you a tasty and healthy recipe, perfect for a light dinner or a comforting lunch. The mixed vegetables with chicken is an excellent choice for those who want to eat healthily without sacrificing flavor. This recipe is inspired by modern diets that promote the consumption of vegetables and lean proteins. Let’s get started!

Ingredients Needed

- 1 bag of frozen vegetables (choose a mix you like, for example, carrots, broccoli, and cauliflower)
- 2 chicken thighs (preferably boneless for quicker cooking)
- Spices to taste (salt, pepper, paprika, oregano - choose what you like)
- 2 tablespoons of quark (a dairy product rich in protein)
- 1 cube of processed cheese (for added creaminess)
- 1 can of corn (approximately 300g, drained)
- 2 green onions (chopped)
- 2 cloves of garlic (crushed or finely chopped)

Step by Step: Cooking Perfect Mixed Vegetables with Chicken

1. Preparing the Vegetables

Start by boiling the frozen vegetables in a pot of salted water for 6-8 minutes. This step will help the vegetables retain their crunchy texture and vitamins. Don’t forget to drain them well after cooking!

2. Preparing the Chicken

Wash the chicken thighs under cold running water. Then, generously season them with salt, pepper, and your favorite spices. I like to add a bit of paprika for a slightly smoky flavor. If you have time, let them marinate for 30 minutes for an even more intense taste.

3. Cooking the Chicken

Using a dry cooker or a non-stick skillet, add a little olive oil and sauté the chicken thighs over medium heat for 10-12 minutes on each side, or until they are well cooked and golden. You can check if they are fully cooked using a meat thermometer – the internal temperature should reach 75°C.

4. Sautéing the Vegetables

In a separate skillet, add a little oil and sauté the onion and garlic for 3-5 minutes, until they become translucent and fragrant. Then, add the drained corn and mix well, allowing it to sauté for another 2 minutes.

5. Combining the Ingredients

After the 6-8 minutes of boiling, drain the vegetables and add them to the skillet with the onion, garlic, and corn. Mix everything well and let it cook together for 2 minutes to combine the flavors.

6. The Cheese Cream

Remove the pan from heat and add the cube of processed cheese and the 2 tablespoons of quark. Mix well until the cheese melts and combines with the vegetables. If you want a more balanced taste, add a few drops of lemon juice to counteract the sweetness of the corn.

7. Serving

Place the chicken thighs on a platter and add the vegetable mix on top. This dish pairs excellently with a green salad or a serving of basmati rice for a complete lunch or dinner.

Helpful Tips

- Variations: You can experiment with other types of meat, such as chicken breast or turkey. Additionally, adding exotic spices like curry or coriander can completely transform the dish.
- Nutritional Benefits: This recipe is rich in protein due to the chicken and quark, while the vegetables provide a significant amount of vitamins and minerals. It is perfect for a balanced and healthy diet.
- Calories: A serving of mixed vegetables with chicken contains approximately 350-400 calories, depending on the type of oil and cheese used.

Frequently Asked Questions

1. Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables are excellent! Just make sure to cook them until tender, but not overcooked, to maintain their texture.

2. What other spices can I use?
Try spices like cumin, basil, or even a grill spice mix for an intense flavor.

3. Can I make the recipe vegetarian?
Absolutely! You can replace the chicken with tofu or tempeh and add more vegetables like mushrooms or zucchini.

Serving Suggestions and Combinations

This mixed vegetables with chicken pairs wonderfully with a glass of dry white wine or a refreshing green tea. You can also make a tomato and cucumber salad with lemon dressing to complete the meal.

I hope you enjoyed this mixed vegetables with chicken recipe! It’s a healthy and delicious choice, perfect for any occasion. I would love to hear how it turned out for you – feel free to share your experiences! Bon appétit!