Chicken Steak Recipe with Pan-Roasted Vegetables & Potato Mash
This Chicken Steak Recipe with Pan-Roasted Vegetables & Potato Mash is a truly delightful, well-rounded meal that will leave your taste buds craving more. The marinated chicken breasts are infused with a flavorful mix of fresh parsley, zesty lemon, garlic, and aromatic mixed herbs, bringing out a tender, juicy texture with every bite. Paired with vibrant, pan-roasted vegetables and creamy mashed potatoes, this dish is perfect for a wholesome, satisfying dinner. Ideal for those who love a good protein-packed meal, this recipe also provides the nutritional richness of vegetables and comforting potatoes, making it a family favorite!
Cuisine: Continental
Course: Main Course
Diet: High Protein, Non-Vegetarian
Ingredients
For the Chicken Marinade
| Ingredient | Quantity |
|---|---|
| Chicken Breasts | 2 pieces |
| Garlic (finely chopped) | 6 cloves |
| Mixed Herbs (Dried) | 2 tbsp |
| Lemon Juice | 2 tbsp |
| Extra Virgin Olive Oil | 2 tbsp |
| Tabasco Original Hot Sauce | 1/2 tsp |
| Red Chilli Flakes | 1/2 tbsp |
| Parsley Leaves (finely chopped) | 4 sprigs |
| Honey | 2 tsp |
| Salt | To taste |
For the Pan-Roasted Vegetables
| Ingredient | Quantity |
|---|---|
| Carrot (Gajjar, cut into strips) | 1 medium |
| Green Zucchini (cut into strips) | 1 medium |
| Baby Corn (cut into strips) | 6 pieces |
| Green Beans (French Beans, cut diagonally) | 10 pieces |
| Red Bell Pepper (Capsicum, cut into strips) | 1 medium |
| Extra Virgin Olive Oil | 1 tbsp |
| Mixed Herbs (Dried) | 1 tsp |
| Garlic (finely chopped) | 4 cloves |
| Parsley Leaves (finely chopped) | 2 tbsp |
| Salt | To taste |
For the Potato Mash
| Ingredient | Quantity |
|---|---|
| Potatoes (Aloo, hot boiled and peeled) | 3 medium |
| Salt | To taste |
| Butter (Salted) | 1 tsp |
| Black Pepper Powder | 1/2 tsp |
| Lemon Juice | 1 tsp |
Other Ingredients
| Ingredient | Quantity |
|---|---|
| All Purpose Flour (Maida) | 2 tsp |
| Water | 1/4 cup |
Preparation Time: 30 minutes
Cooking Time: 20 minutes
Total Time: 50 minutes
Serves: 2 people
Instructions
For the Chicken Steak
-
Marinate the Chicken: Begin by thoroughly washing and cleaning the chicken breasts, leaving them intact. Pat dry with a kitchen towel to ensure no moisture is left on the surface. In a small bowl, mix the finely chopped garlic, dried mixed herbs, lemon juice, extra virgin olive oil, Tabasco hot sauce, red chilli flakes, finely chopped parsley, honey, and salt to taste.
-
Coat the Chicken: Rub this marinade generously over the chicken breasts, ensuring they are well coated on all sides. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to infuse into the chicken.
For the Pan-Roasted Vegetables
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Prepare the Vegetables: While the chicken marinates, prepare the vegetables. Wash, peel, and cut the carrot, zucchini, baby corn, and red bell pepper into thin strips. Cut the green beans diagonally into pieces.
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Cook the Vegetables: Heat the extra virgin olive oil in a large pan over medium heat. Once hot, add the mixed herbs and garlic and sauté for about 1-2 minutes until fragrant. Then, add the carrot, zucchini, baby corn, green beans, and red bell pepper. Cook, stirring occasionally, for about 8-10 minutes or until the vegetables are tender and slightly caramelized. Add salt to taste, and finish with chopped parsley for an extra burst of flavor. Set aside.
For the Potato Mash
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Boil and Mash the Potatoes: Boil the potatoes in salted water until they are tender when pierced with a fork, about 10-12 minutes. Drain the potatoes and return them to the pot.
-
Mash the Potatoes: Add butter, black pepper powder, and lemon juice to the potatoes. Mash until smooth and creamy, adding salt to taste. If you prefer a smoother consistency, you can add a little milk or cream.
Cooking the Chicken
- Cook the Chicken: Heat a grill pan or regular frying pan over medium-high heat. Add a little extra virgin olive oil to the pan. Once the pan is hot, place the marinated chicken breasts onto the pan and cook for about 5-7 minutes on each side, or until golden brown and cooked through. You can check the internal temperature of the chicken to ensure it has reached 165°F (75°C).
Serving
- Plate and Serve: Once the chicken is cooked and the vegetables and potato mash are ready, it’s time to plate the dish. Start by placing a portion of mashed potatoes on the plate. Arrange the pan-roasted vegetables around the mash, and lay the juicy chicken steak on top or beside the vegetables. Garnish with a sprinkle of fresh parsley for a vibrant touch.
Tips and Variations
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Add Some Spice: If you prefer a spicier kick, increase the amount of Tabasco sauce or red chilli flakes in the chicken marinade. You can also drizzle extra hot sauce on the final plate.
-
Veggie Variety: Feel free to substitute or add other vegetables such as mushrooms, asparagus, or even cherry tomatoes to the pan-roasted vegetables for a more varied dish.
-
Make It Creamier: For an extra creamy potato mash, you can use sour cream or heavy cream in place of butter for added richness.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 38 g |
| Carbohydrates | 42 g |
| Fats | 15 g |
| Fiber | 6 g |
| Sugar | 7 g |
| Sodium | 550 mg |
Conclusion
This Chicken Steak with Pan-Roasted Vegetables & Potato Mash is a perfect blend of protein, fiber, and flavor, making it an ideal meal for any occasion. The marinated chicken provides a burst of taste with every bite, while the vibrant vegetables and creamy mashed potatoes make for a comforting side. Whether you’re cooking for a family dinner or preparing a meal for a special occasion, this recipe is sure to impress with its simple yet delicious flavors. Enjoy this hearty and healthy meal that’s easy to make, yet packed with flavor!
