Perfectly Balanced Meal with Chicken and Vegetables

A well-balanced meal is essential for a healthy lifestyle. This recipe offers a delightful combination of chicken and vegetables that will satisfy your taste buds while being good for you.

This dish features chicken breast, which is an excellent source of lean protein. Chicken provides essential amino acids and is low in fat when prepared without excessive amounts of butter or oil. The vegetables used include bell peppers, carrots, broccoli, and onions. These ingredients are not only rich in vitamins but also add color and texture to the meal.

Cooking Time: 45 minutes

Servings: 4 people

Ingredients

• 1 pound chicken breast, cut into bite-sized pieces
• 1 red bell pepper, sliced
• 2 carrots, peeled and sliced
• 1 head of broccoli, chopped
• 2 medium onions, sliced
• 3 cloves garlic, minced
• 4 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon dried thyme
• Lemon juice for garnish (optional)

Instructions

1. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add the chicken pieces and sauté until golden brown on all sides. This should take about 8 minutes.
2. Remove the cooked chicken from the skillet and set it aside.
3. In the same pan, add another tablespoon of olive oil. Sauté the sliced onions and bell peppers for about 5 minutes or until they soften.
4. Add the chopped broccoli to the skillet along with the minced garlic. Continue cooking for an additional 7-10 minutes until the vegetables are tender.
5. Return the chicken to the skillet, adding the thyme and a pinch of salt and pepper. Stir everything together and let it cook for another 5 minutes or so.
6. Fold in the sliced carrots and allow them to heat up through. The total cooking time at this stage is approximately 20-25 minutes from when you add the last batch of vegetables.
7. To finish, drizzle a bit more olive oil over the mixture if needed and sprinkle with fresh lemon juice for garnish (optional). Serve hot and enjoy your balanced meal!

Benefits of Chicken and Vegetables

Eating chicken breast combined with a variety of colorful vegetables can contribute to overall health. Here are some benefits:

• Protein Source: Chicken is one of the best natural sources of protein, which helps in muscle repair and growth.
• Vitamin Content: The vegetables bring a wide range of vitamins that support immune function and overall health. For example, carrots contain beta-carotene, which converts into vitamin A when consumed. Broccoli is rich in vitamin C, aiding the body’s ability to fight off infections more effectively.
• Fiber Rich: Fiber from vegetables aids digestion by adding bulk to your stools, making them easier to pass and helping you feel fuller longer after meals.

Variations for Different Preferences

If you want to add some spice or reduce the preparation time, here are a few alternatives:

• Spicy Chicken and Veggie Stir Fry: Add 1/4 teaspoon of cayenne pepper along with the other ingredients. This will give your dish an extra kick!
• Chicken and Veggie Bake: Once you have prepared the mixture, pour it into a baking dish and top with breadcrumbs or grated cheese before placing it in the oven at 375°F for about 20 minutes until bubbly.

Tips for Success

To ensure your meal turns out perfectly:

• Make sure to cut all vegetables evenly so they cook uniformly. Uneven cuts can lead to overcooked or undercooked sections within the same piece of vegetable.
• Cooking chicken at a high heat initially helps seal in moisture and achieve a crispier exterior, while reducing the risk of burning it during later stages when combined with softer vegetables like carrots.

Enjoy this versatile recipe that can be customized to suit different tastes and dietary needs. Whether you're looking for something quick on weekdays or a family-friendly dinner on weekends, this dish checks all boxes!