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.

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.

Serves 2
Cook time: 30 min

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

Instructions

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 tahini2 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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