Light and delicious summer dinner

Light and Delicious Summer Dinner: Roasted Vegetables with Chicken

When it comes to summer dinners, nothing compares to the freshness of seasonal vegetables and the delicate flavor of roasted chicken. This simple and quick recipe, featuring a variety of vegetables and tender chicken, is perfect for enjoying on warm evenings. Get ready to transform simple ingredients into a delicious and colorful meal that will impress everyone!

Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Servings: 4

Necessary ingredients

- 300 g chicken (you can use breast, thighs, or wings)
- 1 small eggplant
- 1 medium zucchini
- 1 cucumber
- 2 large onions
- 2 large tomatoes
- 2 medium carrots
- 2 bell peppers (preferably one red and one green)
- Coarse salt, freshly ground pepper
- Olive oil

Preparing the ingredients

1. Preparing the vegetables: Start by washing all the vegetables thoroughly under cold running water. It is important to remove impurities, as we do not intend to peel most vegetables, except for the carrot.

2. Cutting the vegetables:
- Remove the ends of the eggplant, zucchini, and carrot.
- Cut each vegetable in half, then slice each half into long, thin strips. This will ensure even cooking and a pleasant texture.
- Peel the onions and cut them into thick rings, and slice the tomatoes thicker than usual to prevent them from falling apart during frying.
- Remove the seeds from the bell peppers and cut them into strips.

3. Preparing the chicken: Cut the chicken into medium-sized pieces. If using thighs, debone them, and for wings, remove the less meaty part. Season the chicken with salt and pepper. If possible, let it marinate in the refrigerator for a few hours or even overnight for a more intense flavor.

Cooking the vegetables

1. Heating the pan: In a non-stick skillet, add a little olive oil and let it heat well. The olive oil will not only help fry the vegetables but will also give them a delicious flavor.

2. Frying the vegetables:
- Start with the harder vegetables, such as carrots, zucchini, and eggplant. Add them to the pan, sprinkle with a little salt and pepper, and cook until tender but still crunchy.
- Continue with the onions, then the bell peppers, frying them one at a time. Each ingredient will add a distinct flavor to your dish.
- Finally, fry the tomatoes. They will leave a delicious sauce in the pan, enhancing the flavor of the entire dish.

Cooking the chicken

1. Frying the chicken: Using the same pan where you fried the vegetables (this will allow the chicken to absorb the flavors left by the vegetables), add the chicken. Cook it over medium heat, stirring occasionally, until it is tender and well-cooked. In the end, the chicken will take on a golden color and a delicious aroma.

2. The perfect combination: Once the chicken is cooked, you can add the fried vegetables back to the pan and mix everything well to combine the flavors.

Serving and variations

Serve this light summer dinner warm, alongside a fresh salad or a side of rice. You can also add a garlic yogurt sauce or a lemon and olive oil dressing for an extra touch of freshness. If you prefer a vegetarian option, you can omit the chicken and add tofu or legumes for a balanced meal.

Useful tips

- Choosing vegetables: Select the freshest vegetables, as their taste will significantly influence the final dish. You can also experiment with other seasonal vegetables, such as zucchini or mushrooms.
- Even cooking: Cut the vegetables into similar sizes to ensure they cook evenly.
- Spices: Feel free to experiment with other spices, such as oregano, basil, or even chili if you like spicy food.

Calories and nutritional benefits

This dinner is not only delicious but also healthy. A serving contains approximately 350-400 calories, depending on the amount of oil used and the type of meat. This recipe is rich in vitamins and minerals due to the fresh vegetables, and the chicken provides an excellent source of lean protein.

Frequently asked questions

1. Can I use other types of meat?
Yes, you can use turkey or even fish, depending on your preferences.

2. How can I make the recipe faster?
Prepare the vegetables and meat a few hours in advance and keep them in the refrigerator. Then, when you are ready to cook, everything will go much faster.

3. Is this recipe good for meal prep?
Absolutely! I recommend preparing it in advance and storing it in airtight containers in the refrigerator. You can reheat it in the microwave or on a skillet to maintain the texture of the vegetables.

I conclude this recipe with a thought: cooking is an art form, and the ingredients are your colors. Be creative, experiment, and most importantly, enjoy every meal you prepare! Bon appétit!