Recipes>Calorie-counted Recipes
Seared Turmeric Chicken Houmous, Peppers, Couscous and Greens
by Jamie Oliver from Everyday Super Food
Serves 2
Total 30min
Cook 30min
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.
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Everyday Super Food
Jamie Oliver
Everyday Super Food
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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.
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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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Ingredients
Method
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