Crispy Chicken with Blistered Courgettes and Herby Green Sauce
This crispy chicken with blistered courgettes and herby green sauce combines crispy, golden-brown chicken thighs with perfectly blistered courgettes and a vibrant green sauce made from fresh herbs and greens. The perfectly balanced textures and flavours makes this dish ideal for casual family dinners.
The crispy chicken with blistered courgettes and herby green sauce is visually appealing and bursting with nutrients. The chicken provides high-quality protein, while the courgettes and greens offer a generous dose of vitamins, minerals, and antioxidants. Paired with wholesome grains and a dollop of Greek yoghurt, this meal is as nutritious as it is delicious.
Just a heads up, this post contains Amazon affiliate links. Don’t worry, these are products I personally love and recommend. If you make a purchase through these links, I may earn a small commission at no additional cost to you. Happy cooking, and thanks for supporting Culinary Cartel!
Chicken Thighs vs Chicken Breasts
Choosing between chicken thighs and chicken breasts ultimately depends on the recipe and desired outcome. Both cuts have their place in the kitchen, and understanding their unique characteristics can help you make the best choice for your culinary creations. For this crispy chicken with blistered courgettes and herby green sauce recipe, I use chicken thighs for their robust flavour and slightly higher fat content.
Flavour and Texture
- Chicken Thighs: Chicken thighs are known for their rich, succulent flavour and tender, juicy texture. They are part of the dark meat of the chicken, which naturally contains more fat than white meat, contributing to their robust taste. This additional fat also helps to keep the meat moist during cooking, making chicken thighs less likely to dry out than chicken breasts. This also makes thighs a very forgiving cut of chicken, as it’s quite hard to overcook. The slightly firmer texture of chicken thighs makes them ideal for slow-cooked dishes, braising, grilling, and roasting.
- Chicken Breasts: Chicken breasts, on the other hand, are leaner and milder in flavour. As part of the white meat, they contain less fat and are more prone to drying out if not cooked properly. However, their neutral taste makes them incredibly versatile, absorbing the flavours of marinades and seasonings well. Chicken breasts are preferred for dishes that require a more delicate texture, such as stir-fries, salads, and sandwiches. They can be cooked quickly and are often used in recipes that highlight their tender, albeit less juicy, meat.
Nutritional Profile
- Chicken Thighs: Chicken thighs are slightly higher in calories and fat due to their darker meat. They provide a richer source of certain nutrients, such as iron and zinc, which are more concentrated in darker meat. The fat content, while higher, includes both saturated and unsaturated fats, offering a balance that can fit into a healthy diet when consumed in moderation.
- Chicken Breasts: Chicken breasts are a staple in low-fat, high-protein diets. They are lower in calories and fat compared to thighs, making them an excellent choice for those looking to reduce their fat intake. Chicken breasts are also high in protein, supporting muscle growth and repair, and they provide a good source of essential vitamins and minerals, including B vitamins and selenium.
Exploring Nutritious Grains: Giant Couscous, Barley, Spelt, Quinoa, and Rice
Grains like giant couscous, barley, spelt, quinoa, and rice are culinary staples that offer a rich array of flavours, textures, and nutritional benefits. These versatile ingredients can elevate various dishes, from hearty salads and soups, bulk out main courses and finish delicate sides dishes. Each grain brings its unique profile to the table, contributing essential nutrients such as fibre, protein, vitamins, and minerals. Exploring these grains can add diversity and depth to your diet, making meals more satisfying and nutritious. You can use any of these grains to complete your crispy chicken with blistered courgettes and herby green sauce.
- Giant couscous: Giant couscous, also known as pearl couscous or Israeli couscous, is a versatile grain made from semolina wheat. Unlike traditional couscous, which has a fine, granular texture, giant couscous consists of small, round pearls that provide a delightful chewiness. This grain absorbs flavours well, making it an excellent base for salads, stews, and side dishes. Rich in carbohydrates and a good source of protein and fibre, giant couscous is filling and provides sustained energy. It’s quick to cook, typically ready in about 10 minutes, and pairs beautifully with different ingredients, from roasted vegetables to grilled meats.
- Barley: Barley is one of the oldest cultivated grains, known for its hearty texture and nutty flavour. This whole grain is packed with nutrients, including fibre, vitamins, and minerals. Barley is particularly high in beta-glucan, a type of soluble fibre that can help reduce cholesterol levels and improve heart health. It is often used in soups and stews due to its ability to absorb liquids and thicken dishes. Barley can also be served as a nutritious side dish or used in salads for added texture and nutrition. Its chewy consistency and rich taste make it a versatile ingredient in traditional and modern cuisine.
- Spelt: Spelt is an ancient grain that has been cultivated for thousands of years. It is a type of wheat, but it has a different gluten structure that makes it easier to digest for some people. Spelt has a slightly sweet, nutty flavour and a chewy texture, which makes it a popular choice for bread, pasta, and grain bowls. Nutritionally, spelt is rich in protein, fibre, and essential minerals like magnesium, phosphorus, and iron. It is also a good source of B vitamins, which are important for energy metabolism. Spelt can be used as a substitute for other grains in recipes, offering a robust flavour and additional nutritional benefits.
- Quinoa: Quinoa is a pseudo-grain, technically a seed, that has gained popularity for its exceptional nutritional profile. Originating from the Andean region of South America, quinoa is a complete protein, meaning it contains all nine essential amino acids, which is rare for plant-based foods. It is also high in fibre, antioxidants, and a range of vitamins and minerals, including magnesium, iron, and folate. Quinoa has a light, fluffy texture when cooked and a mild, slightly nutty flavour, making it a versatile ingredient for salads, bowls, and as a side dish. Its quick cooking time and adaptability to various flavours and cuisines have made it a staple in diets worldwide.
- Rice: Rice is a staple food for more than half of the world’s population, with multiple types and preparations that differ across cultures. White rice and brown rice are the most commonly consumed varieties. Brown rice is a whole grain that retains its bran and germ, offering more fibre, vitamins, and minerals than white rice, which has been milled and polished. Rice is incredibly versatile, serving as the foundation for countless dishes, from sushi and stir-fries to pilafs and puddings. Its mild flavour and ability to absorb the flavours of other ingredients make it an essential component in everyday meals and gourmet recipes. Whether used as a simple side dish or a base for more complex creations, rice provides a reliable source of energy and nutrition.
From Salads to Sautés: Exploring the Diverse Flavours of Leafy Greens
Leafy greens are an essential component of a healthy diet, offering a rich source of vitamins, minerals, and antioxidants. They can be enjoyed in a multitude of dishes, from salads and smoothies to sautés and soups, making them a valuable addition to any meal plan. Understanding the unique qualities and benefits of each type of leafy green can help you make informed choices for your health and culinary needs. Because they are so versatile, you can use any or a compbination of these leafy greens for the crispy chicken with blistered courgettes and herby green sauce.
- Kale: Kale is often hailed as a superfood due to its impressive nutrient density. This leafy green is packed with vitamins A, C, and K, as well as minerals like calcium, potassium, and magnesium. Kale also contains powerful antioxidants, including quercetin and kaempferol, which have anti-inflammatory and heart-protective properties. Its slightly bitter and robust flavour makes it a versatile ingredient in raw and cooked dishes. Whether massaged into salads to soften its texture, blended into green smoothies, or baked into crispy chips, kale adds a nutritious boost to any meal. Its hearty leaves also hold up well in soups and stews, retaining their texture and nutritional value even after prolonged cooking.
- Chard: Swiss chard is another nutrient-rich leafy green that offers a range of health benefits. It is an excellent source of vitamins A, C, and K, along with essential minerals such as iron and magnesium. Chard’s vibrant stems, which can be red, white, or yellow, add a splash of colour to dishes and contain betalains, which are antioxidants with anti-inflammatory properties. The leaves of chard are tender yet sturdy, making them ideal for sautéing or adding to soups and casseroles. Chard’s mild, slightly earthy flavour complements various ingredients, making it a versatile choice for enhancing both the taste and nutritional content of meals.
- Baby spinach: Baby spinach is prized for its delicate texture and mild, slightly sweet flavour. It is a nutritional powerhouse, providing high levels of vitamins A, C, and K, as well as folate and iron. Baby spinach is also rich in antioxidants like lutein and zeaxanthin, which support eye health. Because of its tender leaves, baby spinach is often enjoyed raw in salads and sandwiches, but it can also be lightly wilted in warm dishes such as pasta, omelettes, and stir-fries. Its versatility and ease of use make it a convenient option for boosting the nutrient content of a wide range of dishes without overpowering their flavours.
Stainless Steel vs Cast Iron Frying Pans
Frying pans are essential kitchen tools, and choosing the right material can significantly impact your cooking experience and the quality of your dishes. Stainless steel and cast iron frying pans are two popular choices, each with its own set of advantages and characteristics.
Heat Conductivity and Retention
- Stainless Steel: Stainless steel frying pans are known for their excellent heat conductivity, especially when they have an aluminium or copper core. This allows for quick and even heating, making stainless steel pans ideal for tasks that require precise temperature control, such as searing meat or sautéing vegetables. However, stainless steel alone is not as efficient at retaining heat compared to cast iron.
- Cast Iron: Cast iron frying pans excel in heat retention. Once heated, they maintain a consistent temperature for an extended period, which is beneficial for slow-cooking methods and tasks that require steady, even heat, like frying chicken or baking cornbread. Cast iron’s ability to retain heat makes it less ideal for recipes that require rapid temperature adjustments.
Maintenance and Care
- Stainless Steel: Stainless steel pans are relatively low-maintenance and easy to clean. They are dishwasher safe and can be scrubbed with abrasive pads without damaging the surface. However, food can sometimes stick to stainless steel, especially if the pan is not properly preheated or if insufficient oil is used. To maintain their appearance, it’s essential to avoid harsh chemicals that could tarnish the finish.
- Cast Iron: Cast iron pans require more maintenance than stainless steel. They need to be seasoned regularly to maintain their non-stick surface and prevent rust. Cleaning typically involves hand washing with minimal soap, drying thoroughly, and applying a thin layer of oil to preserve the seasoning. While this might seem cumbersome, many cooks appreciate the unique cooking properties that a well-seasoned cast iron pan offers.
Durability and Longevity
- Stainless Steel: Stainless steel frying pans are highly durable and resistant to scratches, dents, and corrosion. With proper care, they can last a lifetime. High-quality stainless steel pans are also less likely to warp under high heat, making them a reliable choice for various cooking methods.
- Cast Iron: Cast iron is renowned for its durability and longevity. A well-maintained cast iron pan can last for generations, often becoming a cherished family heirloom. However, cast iron is susceptible to rust if not properly cared for, and it can crack or break if dropped.
Versatility and Cooking Applications
- Stainless Steel: Stainless steel frying pans are incredibly versatile and suitable for multiple cooking techniques, including sautéing, browning, searing, and deglazing. They are oven-safe and can handle high temperatures, making them ideal for recipes that start on the stovetop and finish in the oven. Their non-reactive nature also makes them suitable for cooking acidic foods like tomato sauces and citrus-based dishes.
- Cast Iron: Cast iron pans are also versatile but excel in different areas. They are perfect for frying, baking, and slow cooking. Cast iron’s superior heat retention makes it ideal for tasks that require consistent heat over a long period, such as braising or baking. Additionally, cast iron can be used on all types of heat sources, including induction cooktops and open flames, adding to its versatility.
Weight and Handling
- Stainless Steel: Stainless steel pans are generally lighter and easier to handle compared to cast iron. This makes them more user-friendly for everyday cooking and for tasks that involve frequent movement of the pan, such as flipping or tossing food.
- Cast Iron: Cast iron pans are significantly heavier, which can be a drawback for some users. Their weight can make them cumbersome to manoeuvre, especially when full of food. However, this heft contributes to their excellent heat retention and even cooking properties
Tips and Tricks for the Perfect Crispy Chicken with Blistered Courgettes and Herby Green Sauce
- Achieving Crispy Chicken Skin: Start with a cold pan to render the fat slowly and achieve ultra-crispy chicken skin. Using a weight to press the chicken ensures maximum skin contact with the pan.
- Blistering Courgettes: To get beautifully blistered courgettes, cook them in a single layer without stirring. This method ensures one side gets deeply caramelised, adding a delicious charred flavour.
- Dealing with Leftover Chicken Fat: Reserve the excess chicken fat drained from the pan. It can be used to sauté the greens or added to the grains for an extra flavour boost.
- Making the Green Sauce: For a smoother sauce, use a food processor. If you prefer a more rustic texture, finely chop the greens and herbs by hand.
- Balancing Flavours: Don’t forget to season the green sauce and grains with salt, pepper, and a squeeze of lemon juice to brighten the flavours and enhance the overall dish.
Crispy Chicken with Blistered Courgettes and Herby Green Sauce Ingredient Substitutions
- Chicken Thighs: If you can’t find skin-on, boneless chicken thighs, you can use bone-in thighs and remove the bones with kitchen scissors. Alternatively, skinless thighs or skin on chicken breasts can be used, though the texture will differ. If opting for skin on breasts, you may need to adjust the cook time.
- Courgettes: If courgettes are unavailable, substitute any quick cooking in season vegetable you have at hand, like broccoli, or simply stir some frozen greens through the grains, cooking/heating as directed on the packet.
- Greens: Feel free to mix and match greens based on availability. Spinach, kale, cavolo nero, or Swiss chard all work well in this recipe.
- Herbs: Use any combination of fine herbs like basil, mint, parsley, or dill. Fresh cilantro or tarragon can also add unique flavours.
- Grains: Choose your favourite grain or what you have on hand. Quinoa, barley, spelt, rice, or couscous all make excellent bases for this dish.
- Greek Yoghurt: For a dairy-free option, substitute Greek yoghurt with coconut yoghurt or a plant-based alternative.
Shop the Equipment
These are Amazon affiliate links to the products I personally love and recommend. If you make a purchase through these links, I may earn a small commission at no additional cost to you.
Loved The Crispy Chicken with Blistered Courgettes and Herby Green Sauce?
If you made this crispy chicken with blistered courgettes and herby green sauce, let me know! Leave a comment, rate it, and don’t forget to tag your photo #theculinarycartel on Instagram so I can see what you come up with.
Looking for more delicious crispy chicken recipes?
Air Fryer Greek Lemon Chicken and Rice Bake
Crispy Chicken With Creamy Beans And Greens
Chicken Caesar Salad with Crispy Schnitzel and Yoghurt Dressing
Happy cooking!
Frequently Asked Questions
Can I use a different type of meat instead of chicken thighs?
Yes, you can substitute chicken thighs with chicken breasts, pork chops, or even tofu for a vegetarian option. Adjust cooking times accordingly to ensure the meat is cooked through.
How do I know when the chicken is fully cooked?
The chicken is fully cooked when it reaches an internal temperature of 165°F (74°C). The skin should be golden brown and crispy, and the juices should run clear.
Can I prepare the green sauce in advance?
Yes, you can prepare the green sauce a day in advance. Store it in an airtight container in the refrigerator. Let it come to room temperature before serving, and adjust the seasoning if necessary.
What can I use if I don’t have a cast iron or stainless steel pan?
You can use a heavy-bottomed non-stick skillet or any frying pan that can withstand medium-low heat. The key is to ensure even heat distribution for crispy chicken skin.
How should I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to three days. Reheat the chicken and courgettes in a hot pan to retain their crispiness, and warm the grains separately.
Is this recipe suitable for meal prep?
Yes, this recipe is great for meal prep. Cook the components separately and store them in individual containers. Assemble just before serving to maintain the texture and flavours.
Can I freeze the green sauce?
The green sauce can be frozen for up to a month. Thaw it in the refrigerator overnight and give it a good stir before using.
What can I serve with this dish?
This dish pairs well with a simple green salad, roasted vegetables, or a light soup. The grains and yoghurt make it a complete meal, but additional sides can enhance the dining experience.
Crispy Chicken with Blistered Courgettes and Herby Green Sauce
- Total Time: 30 minutes
- Yield: 4 portions
Description
This crispy chicken with blistered courgettes and herby green sauce combines crispy, golden-brown chicken thighs with perfectly blistered courgettes and a vibrant green sauce made from fresh herbs and greens. The perfectly balanced textures and flavours make this dish ideal for casual family dinners.
Ingredients
- 4 skin-on, boneless chicken thighs*
- 4 large/600g courgettes
- 20g fine herbs: basil, mint, parsley, or dill (I used parsley and dill)
- 100g greens cavalo nero, kale, chard, or baby spinach
- 1 large/2 small cloves garlic
- 1 lemon
- 1 green chilli
- Olive oil as needed
- 3 cups cooked grain of choice (giant couscous, barley, spelt, quinoa, or rice)
- 4 tbsp thick Greek yoghurt
*if you can’t get boneless thighs, use a pair of kitchen scissors to remove the bones.
Equipment
Instructions
- Generously salt the chicken thighs and lightly coat them in a little oil.
- Place a stainless steel or cast iron frying pan onto the stovetop. Place the thighs skin-side down in the cold pan, then turn the heat to medium-low. Place a weight (like a cast iron weight or another pan) on top of the chicken, pressing it down to ensure the skin has full contact with the pan and gets the maximum crispy area. Cook for about 10-12 minutes until the skin is crispy and a deep golden brown. Drain off any excess chicken fat with a spoon if necessary, and reserve for later.
- Prep the veg and other ingredients.
Note: If you are not using a bag of precooked grains, now is the time to get them on the stove to cook. - Cut the courgettes at an angle to create varied shapes with flat surfaces. Rotate the courgette slightly after each cut to get interesting shapes.
- Wash your green of choice. If using greens with thick stems (like cavolo nero, kale, or chard), strip the leaves from the stems. Finely slice the stems and thinly slice the leaves.
- Finely slice the garlic and finely dice the green chilli, removing the seeds and membranes.
- Check the chicken. If the skin looks nice, golden and crisp, flip it and finish the cooking on the other side for another 2 minutes. Remove the chicken and set aside to keep warm.
- Using the same pan turn up the heat and add the courgettes in a single layer. Cook without stirring until one side is a deep golden brown. Season with salt and pepper, then remove from the pan and set aside.
- Deglaze the pan with a little water (about 30ml), scraping up the browned bits from the surface. Toss this chickeny liquid through your cooked grains.
- Wipe down the pan, add a bit of olive oil (or some reserved chicken fat), and sauté the sliced greens stems and garlic until soft. Add the greens leaves and chilli, cooking until wilted.
- Transfer the sautéed greens mixture to a food processor along with the herbs. Grate in the zest from your lemon. Add a little olive oil and blend until chunky and thick, adjusting the consistency with more olive oil as needed. The sauce should be thick, similar to a pesto, but more dense.
Alternative method: If you don’t have a food processor, finely chop the sautéed greens and herbs on a cutting board until they reach a paste-like consistency. Then mix in the olive oil to achieve the desired thickness. - Season the green sauce with salt and pepper to taste.
- Mix 2-3 tablespoons of your green sauce through the cooked grains, seasoning to taste with salt, pepper, and a squeeze of lemon juice. Stir in the blistered courgettes.
- Plate the grains and courgettes, top with the crispy chicken, add a spoonful of Greek yoghurt, and finish with a dollop of the remaining green sauce. Enjoy!
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Mains
