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Pan-Seared Chicken and Vegetable Medley

Pan-Seared Chicken and Vegetable Medley

40-45 minutes
450 kcal

Ingredients

  • 1 large white onion, thinly sliced
  • 3 cloves of garlic, minced
  • 1 cup uncooked white rice
  • 2 medium aubergines, sliced
  • 4 medium carrots, peeled and sliced
  • 4 boneless, skinless chicken breasts
  • 2 cups fresh spinach leaves

Tools Needed

Large skillet or frying panMeasuring cups and spoonsCutting boardVegetable peelerColander

Instructions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Cook the rice according to package instructions. Set aside.

Step 3

In a large skillet, heat a couple of tablespoons of oil over medium heat. Add the sliced onions and cook until they're translucent and slightly caramelized.

Step 4

Add the minced garlic and cook for an additional minute, until fragrant.

Step 5

In a separate baking dish, toss the sliced aubergines and carrots with a tablespoon of oil, salt, and pepper. Roast in the oven for 20-25 minutes, or until tender.

Step 6

Season the chicken breasts with salt and pepper. In the same skillet used for the onions, add a couple more tablespoons of oil and sear the chicken breasts until they're golden brown on both sides.

Step 7

Transfer the chicken breasts to a plate and cover with foil to keep warm.

Step 8

Add the roasted aubergines and carrots to the skillet with the onions and garlic. Cook for a few minutes, until the vegetables are well combined with the onion mixture.

Step 9

Stir in the fresh spinach leaves and cook until wilted.

Step 10

Serve the seared chicken breasts on top of a bed of cooked rice, accompanied by the flavorful vegetable medley.

Frequently Asked Questions

Can I use any type of oil for this recipe?

Yes, you can use any neutral-tasting oil, such as olive or avocado oil.

How do I know if the chicken is cooked through?

Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).

Preparation Tips

  • To prevent the chicken from drying out, make sure not to overcook it.
  • Use leftover roasted vegetables to add extra flavor to salads or wraps.

Serving Suggestions

  • Serve with a side of steamed broccoli for a well-rounded meal.
  • Add some crumbled feta cheese on top of the chicken for an extra burst of flavor.