ALLURE MEDICAL - all•u Magazine all·u Magazine Spring 2017 | Page 23

Jamie Oliver is a world-traveled
chef with a mission to make healthy
food accessible to everyone.
CHICKEN LOLLIPOP DIPPERS
PEA & MINT COUSCOUS,
CHARRED ASPARAGUS grate over the lemon zest, then just
cover with boiling kettle water. Pop
a plate on top and leave to fluff up.
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. 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.
Serves 2
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 yogurt
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, turn-
ing occasionally. Meanwhile, place the
peas and couscous in a bowl. Finely
CALORIES - 535KCAL
FAT - 15.7G
SAT FAT - 2.7G
PROTEIN - 46.2G
CARBS - 53.8G
SUGAR - 8.2G
SALT - 0.9G
FIBRE - 7.9G
2 PORTIONS OF
VEGETABLES
& FRUITS
Meanwhile, mix the sun-dried to-
mato paste with the yogurt and half the
lemon juice until smooth. Fluff up the
couscous, squeeze over the remain-
ing lemon juice, then pick, finely chop
and stir in the mint leaves. Taste and
season to perfection. Slice between
the skew