Cooking Organic Veggie Blend With Chicken: A Healthy, Easy Meal!

Chicken and vegetables is a hearty and healthy meal that can be made in a variety of ways. This dish is a great way to get your fill of veggies and protein, and it can be easily customised to your taste preferences. You can use a range of vegetables, such as carrots, turnips, beets, onions, garlic, and bell peppers, and choose from different proteins like chicken, tofu, or turkey. The cooking methods are versatile too, with options to roast, stir-fry, or steam your meal. So, whether you're looking for a simple weeknight dinner or a more elaborate feast, chicken and veggies is a tasty and nutritious option!

How to steam chicken and veggies

Ingredients:

• 2 skinless, boneless chicken breast halves
• 2 tablespoons vegetable oil
• 1 onion, finely chopped
• 2 cloves garlic, finely chopped
• 5 tablespoons light soy sauce
• 2 tablespoons sesame oil
• 2 sprigs fresh cilantro
• Salt, to taste
• Water
• Vegetables of your choice

Method:

• Place the chicken in a bowl with some salt and rub it in evenly. Refrigerate for 30 minutes.
• Place a steamer basket into a saucepan and fill it with water just below the bottom of the steamer. Rinse the chicken and place it into the basket.
• Bring the water to a boil, cover, and steam the chicken for around 30 minutes, or until the juices run clear.
• Heat some vegetable oil in a skillet over medium heat. Add the onion and cook until tender (3 to 4 minutes). Then, mix in the garlic and cook for another minute.
• Stir in the soy sauce and sesame oil, and remove from the heat.
• To steam your vegetables, cut them into evenly sized pieces.
• Bring about an inch of water to a simmer in a large pot over medium-high heat, then reduce the heat to low.
• Place a steamer basket over the simmering water and add your vegetables to the basket in a single layer. Cover and cook according to your chosen vegetables (see the list below).
• Test the vegetables with a paring knife. If it slides in easily, they are done.
• Remove the pot from the heat, uncover, and tilt the lid away from you to avoid the steam.
• Carefully remove the steamer basket and transfer the vegetables to a plate or bowl.
• Spoon the sauce over the chicken and garnish with cilantro. Serve the chicken with the steamed vegetables.

Steaming Times for Different Vegetables:

• Spinach: 2-3 minutes
• Corn kernels: 3-4 minutes
• Asparagus (halved crosswise): 5-7 minutes
• Green beans: 5-7 minutes
• Snap peas: 5-7 minutes
• Broccoli (florets): 6-8 minutes
• Cauliflower (florets): 6-8 minutes
• Carrots (2-inch pieces, about 1-inch thick): 8-10 minutes
• Red potatoes (quartered): 10-12 minutes
• Sweet potatoes (sliced about ½-inch thick): 10-12 minutes

Chicken and veggie prep

For the chicken, cut it into bite-sized pieces, about 1-inch cubes. Season the chicken with salt, pepper, olive oil, and your choice of seasonings like Cajun seasoning or rosemary. Heat a skillet over medium heat and add the chicken, cooking for about 5-7 minutes until it's browned and cooked through. Remove the chicken from the skillet and set it aside.

Next, in the same skillet, add your choice of vegetables. You can start with an onion, stir-frying it for a couple of minutes before adding the rest of the veggies. Season the vegetables with your chosen herbs and spices and cook until they are crisp-tender.

Return the chicken to the skillet and add some broth or stock to deglaze the pan. Mix everything together, and your chicken and veggie dish is ready to be served!

You can also try a sheet-pan method or roasting for a hands-off approach. Simply prep your veggies and chicken, toss them with oil and seasonings, and pop them in the oven to roast.

Cooking methods

Roasting

Preheat the oven to 400°F. In a large bowl, combine the chicken, vegetables, and seasonings. Toss to coat everything evenly. Spread the mixture out on a roasting pan and cover with chicken stock or white wine. Roast for 10 minutes, then add the remaining ingredients and roast for another 35-40 minutes.

Sheet-Pan Cooking

This method involves cooking the chicken and veggies together on a sheet pan. Simply season the chicken and veggies as desired, spread them out on a sheet pan, and bake in the oven until everything is cooked through.

Skillet/Stir-Frying

Cut the chicken into bite-sized pieces and season with salt, pepper, olive oil, and Cajun seasoning. Heat some olive oil in a large skillet over medium heat and add the chicken. Cook for 5-7 minutes, or until the chicken is browned. Remove the chicken from the skillet and set aside. In the same skillet, add a little more olive oil if needed and cook the veggies until they are crisp-tender. Finally, add the chicken back to the skillet and mix everything together.

Slow Cooking

Place the chicken, whole vegetables, and seasonings in a slow cooker. Cover with chicken stock or water and cook on low for several hours, or until the chicken is tender and the veggies are soft.

Grilling

Skewer the chicken and veggies onto separate kabobs and brush with olive oil or your favourite marinade. Grill over medium-high heat until the chicken is cooked through and the veggies are tender.

Seasoning and spices

Spices and Herbs

The beauty of spices is that they can be used either in dry or fresh form. Dry spices are convenient and easy to store, while fresh spices offer a more intense flavour. Here are some options to consider:

• Rosemary: This aromatic herb gives a rich flavour to your dish.
• Thyme: Use fresh or dried thyme to add a subtle earthy note.
• Oregano: A member of the mint family, oregano has a bold, pungent flavour.
• Parsley: While often used as a garnish, parsley also contributes a fresh, herbal flavour to your dish.
• Cayenne: A pinch of cayenne can add a kick to your chicken blend.

Salt and Pepper

Salt and pepper are essential seasonings that can enhance the flavours of your dish. Sea salt or kosher salt is preferred for cooking, as they have a cleaner, purer taste than table salt. Freshly ground black pepper adds a bold, sharp flavour that complements the other spices and herbs.

Cajun Seasoning

Cajun seasoning is a blend of spices commonly used in Creole cuisine. It typically includes paprika, garlic powder, onion powder, thyme, and cayenne pepper. This seasoning adds a spicy kick to your chicken and veggie blend, giving it a unique flavour.

Garlic

Garlic is a versatile ingredient that can be used in multiple forms. Fresh garlic cloves or granulated garlic can be used during cooking, while garlic powder is ideal for sprinkling over the dish before serving. Roasted garlic has a milder taste and can be spread on bread or blended into sauces.

Experiment and Adjust

The key to successful seasoning is to experiment and adjust to your taste. Start with small amounts of each spice or herb, and gradually increase until you achieve the desired flavour profile. Remember, you can always add more, but it's difficult to remove spices if you've added too much!

Chicken and veggie alternatives

There are plenty of alternatives to chicken and veggies, especially if you're looking for vegetarian or vegan options. Here are some ideas for substitutes:

Tofu

Tofu is a well-known meat alternative and can be used in almost any type of meal. It's a fantastic vegetarian and vegan option and is widely used in restaurants. Tofu is versatile and can be used in dishes such as tofu nuggets, kung pao tofu, or barbequed tofu. It can also be used as a substitute for chicken in stir-fries and other Chinese dishes.

Beans and Sprouts

Beans and sprouts are protein-rich and can fill you up quickly. They are a suitable alternative for diced chicken and work well in soups and stews.

Nuts

Nuts are another protein-rich option and add a satisfying crunch to salads and other dishes. They can be used as a chicken substitute, especially in salads, where cashews can mimic the flavour and texture of chicken breast. Groundnuts can also be mixed with tofu or vegetables to add crunch to dishes like burgers or stir-fries.

Plant-Based Meats

These are foods that look and taste like meat but are made from plants, often using legumes, grains, seitan, mushrooms, or vegetable proteins. An example is The Vegetarian Butcher's range of soy-based products, such as NoChicken Nuggets and NoMeatballs.

Potatoes

Potatoes can mimic the texture of chicken and are very versatile. They can be roasted, boiled, steamed, baked, or grilled, giving your dish a unique flavour profile. Potatoes are also a great substitute for meat in burgers, soups, and casseroles.

Seitan

Seitan is made from hydrated and cooked vital wheat gluten flour and is often praised as the best meat substitute. It mimics the look and texture of meat incredibly well and absorbs any flavour or spice. It's high in protein, with 36 grams per serving, and can be used to create a variety of vegetarian and vegan dishes.

Portobello Mushrooms

Portobello mushrooms are a popular substitute for chicken and other meats. They provide a meaty texture and an earthy, smoky flavour. They work well in dishes like sandwiches, stir-fries, and casseroles.

Eggplant

Eggplant has a rich, meaty taste and is very versatile. It can be grilled, baked, stir-fried, or stuffed. It's a great option for vegetarian "meatballs", burgers, or parmigiana.

Lentils

Lentils are a classic stand-in for meat and are hearty and inexpensive. They come in various colours and can be used as a substitute for ground beef in dishes like burgers, shepherd's pie, and stews.

Tempeh

Tempeh is a soy-based protein with a firmer texture and a nutty flavour. It's a good source of probiotics and can be grilled or pan-fried.

Jackfruit

Jackfruit is a tropical fruit that can surprisingly stand in for meat in savoury dishes. It has a slight sweetness but can be used in barbecue sandwiches, stir-fries, or any dish that uses shredded chicken or pulled pork.

There are plenty of creative ways to make vegetarian and vegan versions of your favourite chicken and veggie dishes!

Frequently asked questions