Grilled chicken with broccoli
Delicious grilled chicken recipe with broccoli and béchamel sauce
Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 4
If you are looking for a simple and healthy recipe, look no further! This grilled chicken recipe with broccoli and a delicate béchamel sauce is perfect for a quick dinner, full of flavors and nutrients. Juicy chicken, vibrant broccoli, and creamy sauce combine to create a dish that is sure to impress everyone. Let's get started!
Necessary ingredients:
For the chicken:
- 500 g boneless chicken breast
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 teaspoon ground rosemary
For the broccoli:
- 500 g fresh broccoli
For the béchamel sauce:
- 1 cup (about 250 ml) milk
- 1 tablespoon flour
- 1 tablespoon butter
- salt to taste
- optional: 1 tablespoon finely chopped dill for flavor
Recipe history:
The grilled chicken with broccoli recipe is not only simple and healthy but also a popular choice in kitchens around the world. Chicken is an excellent source of protein, and broccoli is known for its richness in vitamins and minerals. The béchamel sauce, of French origin, adds a touch of refinement to this dish, turning it into a feast of flavors.
Preparing the chicken:
1. Start by deboning the chicken breast, if it is not already deboned. Then, cut it into four equal pieces to ensure even cooking.
2. Season the chicken pieces with salt, pepper, and ground rosemary. Make sure all parts are well coated with spices for an intense flavor.
3. Preheat the grill or grill pan over medium heat. If using a grill pan, this will help retain the juices in the chicken, giving it a wonderful texture.
Preparing the broccoli:
1. Wash the broccoli well under cold water, removing any impurities.
2. In a large pot, add salted water and bring to a boil. When the water starts to boil, add the broccoli and let it boil for 4 minutes. This time is enough to cook it, but not so long that it loses its vibrant color and nutrients.
3. After 4 minutes, remove the broccoli from the water and transfer it to a bowl of cold water and ice. This method, known as "blanching," helps stop the cooking process and maintains the bright green color.
Preparing the béchamel sauce:
1. In a small saucepan, melt the butter over medium heat. Add the flour and stir well for about 1-2 minutes until the mixture turns slightly golden. This is a roux, the base of the béchamel sauce.
2. Start adding the milk gradually, stirring constantly to avoid lumps. Continue adding the milk until the sauce becomes smooth.
3. Let it simmer over low heat for about 10 minutes, stirring frequently. At the end, add salt to taste and, if desired, the chopped dill for an extra flavor.
Cooking the chicken:
1. Place the chicken pieces on the hot grill and cook for about 6-7 minutes on each side or until golden and juicy. Make sure they are fully cooked, and the internal temperature of the chicken reaches 75°C.
2. Once the chicken is done, remove it from the grill and let it rest for a few minutes. This step is essential as it allows the juices to redistribute, making the meat more tender.
Assembling the plate:
1. Arrange the chicken portions on plates, alongside the broccoli that has been immersed in cold water. You can arrange it nicely to add an aesthetic touch.
2. Pour the béchamel sauce over the chicken and broccoli, ensuring each portion is well covered.
Serving suggestions:
This grilled chicken recipe with broccoli and béchamel sauce pairs perfectly with a seasonal salad or a side of basmati rice, which will absorb the flavors of the sauce. Additionally, a glass of dry white wine would complete the meal perfectly, adding an extra touch of elegance.
Frequently asked questions:
1. Can I use another type of meat? Yes, this recipe can be adapted using turkey or even fish, such as salmon, for a lighter option.
2. How can I keep the broccoli fresh? Broccoli can be stored in the refrigerator for a few days. I recommend washing and cutting it only before using it.
3. Can I make the béchamel sauce without milk? Yes, you can substitute milk with plant-based milk (almond, soy, etc.) for a vegan version.
Nutritional benefits:
This recipe is rich in protein due to the chicken, while the broccoli provides an important supply of vitamins C and K, fiber, and antioxidants. The béchamel sauce adds a delicious taste, but it is best consumed in moderation, as it has a higher calorie content due to the butter and flour.
Possible variations:
For a touch of originality, you can add grated cheese to the béchamel sauce, transforming it into a richer and creamier sauce. You can also experiment with different spices for the chicken, such as smoked paprika or garlic powder, to give it a different flavor.
Now that you have all the necessary information, head to the kitchen and start preparing this delicious grilled chicken recipe with broccoli and béchamel sauce! It will surely become a favorite among your friends and family. Enjoy your meal!
Ingredients: a chicken breast 500 g broccoli salt pepper dry rosemary marjoram Bechamel sauce: 1 cup milk, 1 tablespoon flour, 1 tablespoon butter salt.
