Grilled Chicken with Vegetables Recipe
Description:
Grilled chicken is the ideal dish for days when you crave something flavorful, nutritious, and quick to prepare. It’s perfect for a post-workout meal, providing a generous dose of protein and fresh vegetables to refuel and rejuvenate. This Indian-inspired recipe brings together the simplicity of grilled chicken with a medley of sautéed vegetables, making it a wholesome, high-protein meal that will satisfy your taste buds without compromising your health goals.
Cuisine: Indian
Course: Dinner
Diet: High Protein, Non-Vegetarian
Ingredients
For the Grilled Chicken:
| Ingredient | Quantity |
|---|---|
| Extra Virgin Olive Oil | 1-1/2 tablespoons |
| Chicken Breasts | 250 grams |
| Salt | To taste |
| Whole Black Peppercorns | 1 teaspoon (crushed) |
| Dried Basil Leaves | 1-1/2 teaspoons |
| Ginger Garlic Paste | As required |
| Red Chilli Flakes | 1-1/2 teaspoons |
For the Sautéed Vegetables:
| Ingredient | Quantity |
|---|---|
| Extra Virgin Olive Oil | 1 tablespoon |
| Red Bell Pepper (Capsicum) | 1, chopped |
| Green Bell Pepper (Capsicum) | 1, chopped |
| Broccoli | 4 florets, chopped |
| Cherry Tomatoes | 6, halved |
| Onion | 1, sliced |
| Garlic | 4 cloves, pounded |
| Baby Corn | 4, sliced |
| Mixed Herbs (Dried) | 1-1/2 teaspoons |
| Whole Black Peppercorns | 1 teaspoon (crushed) |
| Salt | To taste |
Preparation Time:
10 minutes
Cooking Time:
15 minutes
Instructions:
-
Sauté the Vegetables:
- Begin by preparing the sautéed vegetables. Heat 1 tablespoon of olive oil in a skillet or stir-fry pan over medium heat.
- Add the sliced onion and the pounded garlic to the pan. Sauté for 1-2 minutes until fragrant.
- Add the chopped red bell pepper, green bell pepper, broccoli florets, halved cherry tomatoes, and sliced baby corn. Season with salt to taste, then cover the pan with a lid. Allow the vegetables to cook for 3-4 minutes until they begin to soften.
- Sprinkle the mixed herbs and crushed black peppercorns over the vegetables, stirring to combine. Set aside the sautéed vegetables.
-
Prepare the Grilled Chicken:
- Take the chicken breasts and lightly pat them down with a paper towel to flatten them for even cooking.
- Season both sides of the chicken with salt, crushed black peppercorns, dried basil leaves, and red chilli flakes. Rub the spices evenly on both sides.
- Spread ginger garlic paste on both sides of the chicken, ensuring an even coating.
- Drizzle 1-1/2 tablespoons of olive oil over the chicken breasts and rub it into the meat. Ensure that both sides are well coated with the oil and seasoning mixture.
-
Grill the Chicken:
- Heat a skillet or grill pan over medium-high heat. Once hot, add the seasoned chicken breasts.
- Grill the chicken for 4-5 minutes on each side, turning once to ensure even cooking. You can check the doneness of the chicken by cutting it against the grain. The meat should be white, not pink, from the inside.
-
Serve:
- Once the chicken is grilled to perfection, serve it alongside the sautéed vegetables. For a complete and fulfilling meal, you can pair this dish with creamy garlic mashed potatoes or a slice of whole wheat seeded loaf topped with homemade herb butter for added flavor.
Additional Tips:
- Feel free to experiment with different vegetables based on your preferences or seasonal availability.
- For a lighter version, consider grilling the vegetables alongside the chicken.
- This dish is perfect for meal prep as it stores well in the fridge and can be easily reheated.
Enjoy your Grilled Chicken with Vegetables for a delicious, protein-packed dinner that’s perfect for any day of the week!
