Pan-Fried Chicken Tenders with Roasted Potatoes, Tomatoes, and Green Beans

Ingredients:

• Boneless Skinless Chicken Breast Tenders


• Potatoes


• Tomatoes


• Salt


• Pepper


• Green Beans

Method:

1. Preheat your oven to 400°F (200°C) for roasting the potatoes, tomatoes, and green beans.

2. Start by preparing the vegetables. Peel and cut the potatoes into bite-sized chunks. Cut the tomatoes into halves. Trim the ends of the green beans, removing any tough or discolored parts.

3. Place the potatoes on a baking sheet and drizzle with olive oil. Sprinkle with salt and pepper to taste, and toss to coat evenly. Spread them out in a single layer to ensure even roasting. Put the baking sheet in the preheated oven and roast for about 25-30 minutes, or until the potatoes are golden brown and tender.

4. While the potatoes are roasting, season the chicken breast tenders with salt and pepper on both sides.

5. Heat a frying pan over medium-high heat and add a drizzle of olive oil. When the pan is hot, add the chicken breast tenders and cook for about 4-5 minutes per side, or until they are golden brown and cooked through. The exact cooking time may vary depending on the thickness of the chicken tenders, so it's best to use a meat thermometer to ensure they reach an internal temperature of 165°F (74°C).

6. In a separate pot, bring water to a boil for blanching the green beans. Once boiling, add the green beans and cook for about 3-4 minutes, or until they are bright green and slightly tender. Drain the green beans and immediately plunge them into a bowl of ice water to halt the cooking process and retain their vibrant color.

7. Once the potatoes are roasted and the chicken tenders are cooked, remove them from the oven and the pan, respectively. Allow the chicken to rest for a few minutes before slicing it into thinner pieces.

8. Arrange the roasted potatoes, tomatoes, and blanched green beans on a serving platter. Place the sliced chicken tenders on top of the vegetables.

9. Finally, season the dish with an extra sprinkle of salt and pepper, if desired, and serve immediately as a flavorful and fulfilling lunch!

Ingredients

Boneless Skinless Chicken Breast Tenders - 500 grams
Potatoes - 500 grams
Tomatoes - 250 grams
Salt - 5 grams
Pepper - 2 grams
Green Beans - 200 grams

Instructions

1. Preheat your oven to 200°C for roasting the potatoes, tomatoes, and green beans.
2. Peel and cut the potatoes into bite-sized chunks. Cut the tomatoes into halves. Trim the ends of the green beans.
3. Place the potatoes on a baking sheet, drizzle with olive oil, sprinkle with salt and pepper, and roast for about 25-30 minutes.
4. Season the chicken tenders with salt and pepper, then cook in a heated frying pan for about 4-5 minutes per side.
5. Blanch the green beans in boiling water for 3-4 minutes, then shock them in ice water.
6. Rest the cooked chicken, slice it, and arrange with the vegetables on a serving platter.
7. Season with salt and pepper, then serve hot.

Preparation Time

PT45M

45 minutes

Cooking Time

PT30M

30 minutes

Total Time

PT1H15M

1 hour and 15 minutes

Type of Dish

Main Course

Keywords

Chicken, Potatoes, Tomatoes, Green Beans, Pan-Fried, Roasted, Lunch

Recipe Yield

Serves 4

Calories

Approximately 1600 calories (calculated based on the specified quantities of ingredients)