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CHICKEN LOLLIPOP DIPPERS
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.
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 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.
Meanwhi le, 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.
CALORIES - 535KCAL CARBS - 53.8G
FAT - 15.7G SUGAR - 8.2G
SAT FAT - 2.7G SALT - 0.9G
PROTEIN - 46.2G FIBRE - 7.9G
2 PORTIONS OF VEGETABLES & FRUITS
Credit: 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
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