Recipes

Sautéed Chicken and Vegetables

A quick and colorful dinner.

It’s notoriously hard to be inspired to cook dinner for one. This quick, cheerful recipe is one of my favorites on those (with six kids, admittedly rare) occasions when I’m alone for dinner – and can work wonderfully with a fillet of fish in lieu of chicken.

This meal delivers loads of antioxidants, vitamins, and minerals from the colorful, flavorful vegetables.  The chicken and sour cream contribute a great range of proteins to build strong muscles and a hearty immune system.

  • I choose free-range chicken raised without antibiotics – preferably organic chicken. The organic label ensures third party controls of standards which ensure pesticide-free feed, better access to the outdoors, and concern for animal welfare.

Sautéed vegetables are quick, easy, and taste great. The trick is to moderately heat the pan; you don’t want oxidants, or “sparks,” from overheated oil or burnt food.  Keep the heat on medium, and you should be fine — even if you are using a delicious extravirgin olive oil.

 

Ingredients

portions

  • 3 oz organic chicken fillet (or substitute with fish!)
  • 9 oz mixed fresh vegetables - that's about 2 big handfuls per person.Try squash, colorful bell peppers, eggplant, onions, mushrooms, cauliflower, carrots, broccoli, green beans ....
  • 1 t extra-virgin olive oil
  • 1 heaping T créme fraîche

Method

  1. Sauté the chicken fillet in the pan for about 5 minutes on each side at a moderate temperature (that’s gas mark 3 or 4 out of 6) until it’s done and cooked all the way through.  Remove from heat and cover to keep warm.
  2. Sauté the veggies in the olive oil; it shouldn’t take more than 3–4 minutes.  Keep them colorful and crisp.
  3. Remove the vegetable pan from the heat and mix the sour cream and soy sauce with the cooked juices.  
  4. Add the chicken and serve!