Chicken fillet with vegetables

Chicken fillet with vegetables

Everyone should know how to cook a roast: there is probably nothing more versatile than cooking protein with vegetables and carbohydrates. However, everything has its own science, and something equally fundamental is not exempt from it. There are a number of rules to ensure that what we cook really matches the characteristics of the roast, and does not turn into a hodgepodge of soft vegetables and dry or chewy protein.

The two main characteristics are power and time. Sauté is based on a relatively short cooking time at a fairly high temperature, so it requires some preparatory steps if we don’t want to ruin the final result. It is important to leave everything prepared and sliced ​​to control the cooking time. Another issue to consider is the size of the pan we are going to use as it needs to be relatively large so that everything in it can come into contact with the surface and thus brown properly.

We will also learn how to cook chicken breast without the texture of a shoe sole. Marinating foods, especially proteins, not only adds flavor, but also improves texture. A mixture of corn or potato starch with olive oil and salt serves to create a thin layer that helps retain moisture, making it easier to get a juicy breast. However, this will not save you if you leave the chicken to cook indefinitely: for longer cooking, try to look for darker parts of the meat, such as the thigh.

As far as cooking time for vegetables, I personally like them almost raw, and I find that the steam from cooking and the residual heat left in the comb is all they need. As for the choice of spices, you can experiment with what you have in the pantry: in my case, the combination of curry, cumin, garlic and paprika atones for the mortal sins of gluttony and laziness.


Manage your time well and prepare everything so that the vegetables do not remain soft.


For 2 people

for chicken

  • 300 g chicken breast
  • One teaspoon curry powder
  • Half teaspoon ground cumin
  • a tablespoon of olive oil
  • 2 tablespoons corn or potato starch
  • Salt to taste

For roasting

  • marinated chicken
  • 80 g red bell pepper
  • 100 g broccoli (flowers on one side, stem on the other)
  • small red onion
  • 4 garlic cloves
  • One teaspoon fresh ginger
  • A teaspoon of sweet pepper
  • A teaspoon of ground cumin
  • One teaspoon curry powder
  • 1.5 tablespoons butter
  • ½ tablespoon olive oil
  • Salt to taste


  1. Cut the breast into cubes about 1.5 or 2 centimeters thick and marinate it with curry, cumin, corn or potato starch, olive oil and salt while we cut the vegetables.

  2. Chop the red pepper, onion, and broccoli until they are about the same size.

  3. Mash garlic cloves with ginger, paprika, cumin, curry powder and a little salt until a paste forms.

  4. Heat oil in a skillet over high heat and add chicken. Spread well and let brown without stirring. When it is clearly visible on one side, stir for 10 seconds and remove from the pan.

  5. Add the oil, along with the remaining oil, to the pan and fry the garlic paste over medium heat until fragrant.

  6. Raise the heat to high and add the chicken and vegetables. Stir to coat everything with the garlic paste. Spread over the entire pan and cook without moving for 15 seconds. Stir for another 10 seconds and serve.

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