Super Food Family Classics is the healthy-eating companion book to the hugely popular series of Jamie’s Super Food. It’s filled with delicious & nutritious recipes for the whole family, enjoy!
Chicken Lollipop Dippers, Pea & Mint Couscous, Charred Asparagus
As well as being nice and high in fibre, humble wholewheat couscous is high in the mineral copper, which our metabolic systems need in order to function efficiently.
Total time: 24 minutes
- 250g fine asparagus
- 120g fresh or frozen peas
- 120g wholewheat couscous
- 1 lemon
- 20g flaked almonds
- 2 x 120g free-range skinless chicken breasts
- olive oil
- 2 heaped teaspoons sun-dried tomato paste
- 2 tablespoons natural yoghurt
- ½ a bunch of fresh mint (15g)
Trim six wooden skewers so they’ll fit inside a large non-stick frying pan, then soak in cold water. Trim the woody ends off the asparagus, then char in the dry pan on a medium heat, turning occasionally. Meanwhile, place the peas and couscous in a bowl. Finely grate over the lemon zest, then just cover with boiling kettle water. Pop a plate on top and leave to fluff up.
Once done, remove the asparagus to the plate, crumble the almonds into the pan to toast until lightly golden, then remove. Use the base of a pan to flatten the thicker side of the chicken breasts slightly, then use three wooden skewers to pierce each chicken breast at regular intervals. Sprinkle both breasts with a pinch of sea salt and black pepper and rub with 1 teaspoon of oil. Place the chicken breasts in the pan for 10 minutes, or until golden and cooked through, but still juicy, turning every couple of minutes, and returning the asparagus to the pan for the last minute to warm through.
Meanwhile, mix the sun-dried tomato paste with the yoghurt and half the lemon juice until smooth. Fluff up the couscous, squeeze over the remaining lemon juice, then pick, finely chop and stir in the mint leaves. Taste and season to perfection. Slice between the skewers to create chicken lollipops ready to dunk in the sun-dried tomato yoghurt and coat in the crunchy almonds, then serve up with the couscous and asparagus.
2 PORTIONS VEG & FRUIT
Super Food Family Classics by Jamie Oliver is published by Penguin Random Houseⓒ Jamie Oliver Enterprises Limited (2016 Super Food Family Classics) Photographer: Jamie Oliver