Seared Turmeric Chicken Houmous, Peppers, Couscous and Greens
A delicious, quick and easy recipe from Jamie Oliver's Everyday Super Food, perfect when you need to get a healthy dinner on the table in 30 minutes.
From the book
Everyday Super Food
Jamie's inspiring recipes for delicious and nourishing meals
Simple, trusted recipes that leave you feeling great
Satisfying salads and guilt-free desserts
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Introduction
Turmeric is super-high in iron – allowing our blood to transport oxygen efficiently so we feel less tired – and contains manganese, keeping our bones strong and healthy.
Ingredients
| 2 | sprigs of fresh oregano |
| 1 level tsp | ground turmeric |
| olive oil | |
| 2 x 120g | skinless chicken breasts |
| 200g | seasonal greens, such as baby spinach, Swiss chard |
| 150g | wholewheat couscous |
| ½ | a bunch of fresh mint (15g) |
| 1 | lemon |
| 1 tbsp | blanched hazelnuts |
| 2 large or 4 small | roasted peeled red peppers in brine |
| ¼ | skinny houmous (see below) or 2 tablespoons natural yoghurt |
| optional: hot chilli sauce |
Method
For the Skinny Homemade Houmous:
This recipe requires you to hunt out a jar of really good-quality chickpeas – they have much better flavour, so will guarantee an amazing result. Tip 1 x 660g jar of chickpeas, juice and all, into a blender. Add 1 teaspoon of tahini, 2 tablespoons of natural yoghurt, ½ a peeled clove of garlic, the juice of ½ a lemon and 1 pinch of cayenne pepper, then blitz until smooth. Taste and season to perfection, then serve with an extra sprinkling of cayenne.
For the Turmeric Chicken:
Pick and finely chop the oregano leaves, then place in a bowl with the turmeric, a pinch each of sea salt and black pepper and 2 tablespoons of oil to make a marinade. Toss the chicken in the marinade and leave aside. Blanch the greens in a large pan of boiling water until just tender enough to eat but still vibrant in colour, then drain, reserving the water. In a bowl, just cover the couscous with boiling greens water, season, pop a plate on top and leave for 10 minutes. Pick and finely chop the mint leaves and stir into the fluffy couscous with the juice of half a lemon, then season to perfection. Toast the hazelnuts in a large dry non-stick frying pan on a medium-high heat, removing and crushing in a pestle and mortar once lightly golden. Return the frying pan to a high heat and cook the chicken for 4 minutes on each side, or until cooked through, turning halfway and adding the peppers when you flip the chicken. Reheat the greens, if needed.
Meanwhile, you can either make a quick houmous (put three-quarters into the fridge for another day if making a full batch) or simply use yoghurt – both options are delicious. Serve the chicken with the couscous, peppers, greens and houmous or yoghurt, scattered with the hazelnuts and with a lemon wedge on the side. Nice with a drizzle of hot chilli sauce too.
Skinny Houmous: Calories 99kcal Fat 2.5g Sat fat 0.5g Protein 5.9g Carbs 13.3g Sugar 0.8g Fibre 4g
Turmeric Chicken: Calories 579kcal Fat 20.6g Sat fat 3.2g Protein 41.4g Carbs 58.5g Sugar 4.2g Fibre 7.6g
Everyday Super Food by Jamie Oliver is published by Penguin Random House
ⓒ Jamie Oliver Enterprises Limited (2015 Everyday Super Food) Photographer: Jamie Oliver
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