Meat must often be included in the diet. It enriches the body with useful components and gives a feeling of satiety. At the same time, you can cook not only fatty pork meat, but also diet chicken. Breast baked with various vegetables will fit perfectly into any menu. This dish is prepared very simply.
Baked breast with vegetables
Products for cooking:
- Whole chicken breasts - 4 pieces.
- Parsley - 0.5 bunch.
- Inflorescences of broccoli - 10 pieces.
- Olive oil - 3 tablespoons
- Spices for chicken - 1 dessert spoon.
- Zucchini - 2 pieces.
- Ground pepper - 0.5 teaspoon.
- Bell peppers - 4 pieces.
- Salt - 1 full teaspoon.
- Sour cream - 5 tablespoons.
Interchangeability of Ingredients
The question is, what would not only be tasty, but also quite useful to feed the family for dinner? We offer a rather simple, satisfying and at the same time low-calorie dish that will suit every housewife who monitors the proper nutrition of her loved ones. Dietary chicken breast baked with vegetables in the oven is perfect for a family dinner.
For cooking, you will need exactly the meat indicated in the recipe, but the composition of vegetables can be selected individually to your taste. Broccoli can be replaced with any other cabbage and add potatoes. You can also give the dish a sweeter taste by cooking meat with apples or pumpkin.
Meat preparation
Now we will consider in more detail how deliciously bake a breast with vegetables. It will take about sixty minutes to make dinner, consisting of juicy and tender chicken with a side dish of vegetables, ready. Initially, the breasts must be rinsed and thoroughly dried with disposable towels. Then they should be pickled with ready-made spices for chicken or use paprika, ground pepper, turmeric, as well as dried basil.
How much do you need to pickle meat?
It is ideal to do this in the morning and place the breasts in the refrigerator until evening, so that the meat can be soaked well. The minimum time that chicken breasts should be marinated is thirty minutes at room temperature.
Vegetable preparation
Then, to prepare the breast, baked with vegetables, you need to prepare a side dish. To do this, thoroughly wash all the vegetables. Then you need to boil water in a pan, not forgetting to add a little salt, and dip broccoli into it. Cook for no more than three minutes, so that the inflorescences do not boil and do not lose their bright color. Transfer the boiled cabbage into a colander and go to the remaining vegetables. For Bulgarian peppers remove the tails and divide into two halves. Cut across strips approximately five millimeters wide. If you use peppers of different colors when cooking, the final look of the dish will be more effective.
The next ingredient in the side dish is young zucchini. There is no need to cut the peel, since it is quite thin. Small seeds inside must not be removed. Small zucchini cut into circles, and larger ones in a semicircle.
Form preparation and filling
Any available form is suitable for baking. It is enough to grease the bottom of the glass or ceramic with oil, but it is advisable to cover the cast-iron bottom with foil inside. Previously prepared vegetables must be slightly salted and sprinkled with spices to your taste. Stir and put in the prepared form. Pickled chicken breasts in advance should be slightly beaten and put on top of vegetables. To make the fillet more juicy, it must be greased with sour cream. It remains only to cover the form with foil and put it in the oven, heated to 180 degrees. Baked breast with vegetables will be ready in 35-40 minutes.
When using foil, the dish turns out to be juicy and tender, almost dietary, similar to what was steamed. But you can brown it if you wish. Why about 5-7 minutes before being ready to remove the foil and add fire. After cooking, serve for dinner on portioned plates, slicing the meat into slices and decorating with fresh herbs. You can complement the dish with sour cream or ketchup.
Breast cooked with vegetables and cheese
Essential Ingredients:
- Cheese - 150 grams.
- Chicken breasts - 3 pieces.
- Tomatoes - 3 pieces.
- Potato - 4 pieces.
- Wheat flour - 1 tablespoon.
- Onion - 1 piece.
- Zucchini - 1 piece.
- Garlic - 3 cloves.
- Milk - 150 milliliters.
- Salt - 1 teaspoon.
- Butter - 1 tablespoon.
- Tomato - 2 dessert spoons.
- Ground pepper - to taste.
- Oregano - 1/3 teaspoon.
- Basil - 1/3 teaspoon.
- Vegetable oil - 3 tablespoons.
Cooking process
Using this recipe for a breast baked with vegetables with cheese, you can cook a tasty and satisfying main dish. The perfect combination of meat and vegetables makes it also very useful.
Preparing Chicken Breasts
The first thing to do is wash the chicken breasts under cold water. Then they should be dried and cut into pieces. Then rub each slice with salt and ground pepper. Let them stand for about fifteen minutes and fry in vegetable oil for about ten minutes. Add tomato to them, mix and leave under the lid for another five minutes. Next, put on a plate and start preparing the vegetables included in the recipe.
Cooking side dish
Peel, rinse and boil the potatoes in slightly salted water for about ten minutes, until half cooked. Drain and allow to cool, then cut them across. The next ingredient is zucchini. It must be washed, wiped and cut into circles. Heat a pan with vegetable oil and lightly fry each round of zucchini on both sides. Then lay out on a paper towel. Next, you need to remove the husks from onions and garlic. Chop them finely and sauté a few minutes until soft.
The formation of a layer of vegetables
Now you need to take the ceramic mold and lay the chopped potatoes on its bottom. Spread sautéed onions and garlic evenly on top. The next layer will be from fried zucchini slices. Next are pieces of chicken breast. It's time to make the sauce. To do this, put butter on the bottom of the pan and melt it over low heat. Pour in flour, pour in milk and boil no more than two minutes before thickening. The resulting sauce is evenly distributed throughout the form.
Tomato preparation
The remaining last ingredient for making baked breast with vegetables and cheese also needs a little preparation. Tomatoes need to be washed well and wiped from water. Then cut them into slices or circles as you like. Then put them in a mold and sprinkle on top with basil, black pepper, salt and oregano.
Baking dishes
All preparations are completed, and the form can be sent to the oven, preheated to 180 degrees. If desired, it can be covered with foil on top, or you can leave it open. In the oven, a breast with potatoes and other vegetables must be baked for 25 minutes. After about 15 minutes have passed, remove the form and sprinkle with grated cheese on top. Return the dish back to the oven and continue baking for another 10 minutes. Cheese should melt well. The form with the cooked second course can be served immediately after cooking.
Following these recipes, you can quickly cook a tasty and satisfying second course. It will also turn out to be very useful, and all thanks to vegetables and dietary chicken meat.