Chicken thighs with vegetable mash

Ingredients

• 150 gskinless, boneless chicken thighs
• 215 gstrawberries
• 1.5 ml (0.3 tsp)olive oil
• about 100 g (1 cup)cauliflower
• 90 gbroccoli
• 5 g (1 tbsp)Parmesan, grated
• 0.5 handfulrocket
• to tastesalt (optional)
• to tasteblack pepper
• to tasteparsley
• to tastelime juice
• to tastesmoked paprika

Instructions

1. 1

   Boil the vegetables

   Boil the cauliflower and broccoli in a pan of water until soft.

2. 2

   Mash the vegetables

   Drain the vegetables, then mash them together. Season with salt if using, pepper and parsley.

3. 3

   Add the cheese

   Stir in two-thirds of the grated Parmesan and mix well.

4. 4

   Season the chicken

   Season the chicken with salt if using, pepper, lime juice and smoked paprika.

5. 5

   Cook the chicken

   Warm the oil in a pan over a medium heat. Add the chicken thighs and fry for 8–10 minutes, or until cooked through.

6. 6

   Prepare the salad

   Slice the strawberries and add them to the rocket.

7. 7

   Serve the plate

   Serve the chicken and mash with the salad, then sprinkle the remaining Parmesan over the top.

What is chicken with vegetable mash?

This is a simple plate of pan-fried chicken with mashed cauliflower and broccoli, served alongside strawberries and rocket. The recipe does not specify a regional origin; its appeal is in the contrast between savoury chicken, mild vegetables and a sweet, peppery salad.

The mash makes a soft base without hiding the flavour of either vegetable, while Parmesan adds a salty finish. Keeping the strawberries fresh gives the plate a bright counterpoint.

Nutrition and macros by portion

The nutrition label shows one serving as written: 375 calories, 0g protein, 0g carbs, 0g fat.

The chicken provides most of the protein, while the cauliflower, broccoli and strawberries contribute most of the carbohydrates. Olive oil and Parmesan supply the fat. For a more rounded plate, serve the salad alongside the chicken and mash rather than treating it only as a garnish.

Choosing the vegetables

Cauliflower: cut it into similar-sized pieces so it softens at roughly the same rate as the broccoli.

Broccoli: include the florets and tender stalk pieces; smaller pieces are easier to mash evenly.

Getting a smooth mash

Drain well: excess water can leave the mash loose, so let the vegetables steam briefly in the colander before mashing.

Mash gently: aim for a soft, slightly textured mixture rather than a completely smooth purée. Stir the Parmesan through while the vegetables are warm.

Cooking the chicken through

Pan heat: medium heat gives the thighs time to cook through without scorching the smoked paprika. Turn them as needed so they cook evenly.

Doneness: the recipe gives 8–10 minutes as a guide; check the thickest part is cooked through before serving.

Keeping the salad fresh

Strawberries: slice them shortly before serving so they retain their shape and do not make the rocket soggy.

Rocket: toss the leaves with the berries just before plating. Its peppery flavour balances the sweet fruit and rich Parmesan.

Bringing the plate together

Serve the mash and chicken while warm, with the strawberry and rocket salad on the side. Finish with the remaining Parmesan as directed.

The lime juice and smoked paprika season the chicken, while the parsley gives the mash a fresh herbal note. Add salt sparingly if you are using it, since Parmesan is already savoury.

Recipe notes & tips

• Cut the cauliflower and broccoli into similar-sized pieces for more even cooking.
• Drain the vegetables thoroughly before mashing to avoid a watery texture.
• Stir the Parmesan into the mash while it is still warm.
• Keep the pan at medium heat so the chicken cooks through without the seasoning burning.
• Slice the strawberries just before serving to keep the salad fresh.

Variations

• Herb swap: use another soft fresh herb in place of parsley.
• Citrus balance: add a little more lime juice to the chicken seasoning if you like a sharper flavour.
• Coarser mash: leave small pieces of cauliflower and broccoli for more texture.
• Cheesier finish: reserve a little extra Parmesan for sprinkling over the finished plate.
• Salad swap: serve the strawberries and rocket separately rather than tossing them together.

Common mistakes to avoid

• Wet mash: drain the vegetables thoroughly and let them steam briefly before mashing.
• Uneven pieces: cut the vegetables to a similar size so they soften at a similar pace.
• Burnt seasoning: keep the pan at medium heat, especially with smoked paprika on the chicken.
• Undercooked chicken: check the thickest part before serving rather than relying on colour alone.
• Soggy salad: combine the strawberries and rocket just before plating.

How to store

Refrigerate leftover chicken and mash in a sealed container and use within 2 days; store the salad separately if possible. Reheat the chicken and mash until hot throughout, and prepare fresh salad for serving.

Frequently asked questions