Description:
This Lemon Garlic Chicken with Veggies and Mash is a well-rounded and flavorful dish that combines tender, juicy chicken infused with lemon and garlic, served alongside roasted veggies and creamy mashed potatoes. The vibrant citrus and garlic elevate the chicken, while the mashed potatoes add a comforting touch, and the roasted veggies bring a fresh balance of flavor. It’s a perfect meal for a weeknight dinner or a special occasion.
Origin:
Lemon garlic chicken is a popular dish across many cultures, often found in Mediterranean and Italian cuisines, where lemon and garlic are key flavor components. Paired with mashed potatoes and roasted vegetables, it creates a hearty and satisfying meal that has become a favorite in homes worldwide.
Ingredients:
For the Lemon Garlic Chicken:
- 4 boneless, skinless chicken breasts (or thighs)
- 3 tablespoons olive oil
- 4 cloves garlic, minced
- 1 tablespoon lemon zest
- Juice of 1 lemon
- 1 teaspoon dried oregano (or fresh, if preferred)
- Salt and pepper, to taste
- 1/2 teaspoon red pepper flakes (optional, for a bit of heat)
- 1 tablespoon fresh parsley, chopped (for garnish)
For the Roasted Veggies:
- 2 medium carrots, peeled and cut into sticks
- 1 zucchini, sliced
- 1 bell pepper, cut into strips
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 1/2 teaspoon dried thyme (or rosemary, if preferred)
For the Mashed Potatoes:
- 4 large potatoes, peeled and cut into chunks (Yukon Gold or Russet potatoes work best)
- 1/4 cup unsalted butter
- 1/2 cup milk (adjust as needed for desired consistency)
- Salt and pepper, to taste
- 1/4 teaspoon garlic powder (optional)
- Fresh parsley (for garnish, optional)
Optional Ingredients:
- 1 tablespoon grated Parmesan cheese (for extra flavor in the mashed potatoes)
- Lemon wedges, for serving
Instructions:
1. Prepare the Mashed Potatoes:
- Place the peeled and cut potatoes in a large pot and cover with cold water.
- Bring to a boil over medium-high heat and cook until the potatoes are fork-tender (about 12-15 minutes).
- Drain the potatoes and return them to the pot. Add the butter, milk, garlic powder (if using), and season with salt and pepper.
- Mash the potatoes until smooth and creamy, adding more milk if necessary to reach the desired consistency.
- Keep warm while you prepare the chicken and veggies.
2. Roast the Veggies:
- Preheat your oven to 400°F (200°C).
- On a baking sheet, toss the carrots, zucchini, and bell pepper with olive oil, salt, pepper, and thyme.
- Spread them in a single layer and roast for 20-25 minutes, or until tender and slightly caramelized, stirring once halfway through.
3. Prepare the Lemon Garlic Chicken:
- In a small bowl, mix together the olive oil, minced garlic, lemon zest, lemon juice, oregano, salt, pepper, and red pepper flakes (if using).
- Place the chicken breasts (or thighs) in a shallow dish or Ziploc bag and pour the lemon garlic marinade over the chicken. Let it marinate for at least 15-20 minutes (or up to 2 hours in the fridge).
- Heat a large skillet over medium-high heat. Add the marinated chicken and cook for 6-7 minutes on each side (depending on thickness), or until the chicken reaches an internal temperature of 165°F (74°C) and is no longer pink in the center.
- Once cooked, remove from the pan and let it rest for 5 minutes before slicing.
4. Assemble the Dish:
- Divide the mashed potatoes, roasted veggies, and sliced chicken onto plates.
- Drizzle any remaining pan juices over the chicken for extra flavor.
- Garnish with fresh parsley and lemon wedges on the side for an extra citrusy kick.
Tips for Success:
- Marinate the chicken for at least 15 minutes to allow the flavors to infuse. For best results, marinate for 1-2 hours.
- For creamier mashed potatoes, add more butter or cream, and for extra richness, consider adding a bit of sour cream or cream cheese.
- If you don’t have a grill pan, use a regular skillet, and for a smoky flavor, consider adding a dash of smoked paprika to the chicken marinade.
- Feel free to switch up the veggies based on your preference—sweet potatoes, broccoli, or asparagus also pair well with this dish.
Recommendations:
- Serve this meal with a side salad, such as a simple green salad with lemon vinaigrette, to add freshness to the plate.
- This dish also works well with a glass of white wine like Chardonnay or Sauvignon Blanc to complement the citrusy chicken and roasted veggies.
Nutrition (per serving, approximate):
- Calories: 450-500 kcal
- Protein: 35g
- Carbohydrates: 40g
- Fiber: 6g
- Sugar: 8g
- Fat: 20g
- Saturated Fat: 5g
- Cholesterol: 95mg
- Sodium: 450mg
- Potassium: 950mg
(Note: Nutritional values are estimates and may vary depending on ingredient brands and portion sizes.)
