Quick crispy chicken with tomatoes & asparagus

Chicken Dish

Serves 2

  • 2 x 120 g free-range, skinless chicken breasts

  • sea salt

  • freshly ground black pepper

  • 1 bunch of asparagus

  • olive oil

  • 4 rashers of higher-welfare pancetta

  • 250 g cherry tomatoes, halved

  • 5 black olives, destoned

  • a couple of sprigs of fresh basil, leaves picked

  • a small knob of butter

  • a splash of white wine

Place a large pan on a high heat. Lay your chicken breasts on a board and cut three incisions into each one like fingers, going all the way through the breast but leaving about 1cm joined at the top. Sprinkle with a pinch of salt and pepper. Snap the woody ends off of the asparagus spears. Add a splash of olive oil to the pan, followed by the chicken, pancetta and asparagus. Cook for 10 minutes, or until the chicken and asparagus are cooked through, turning halfway. Lift the pancetta on top of the chicken once golden and crispy.



Move the chicken, bacon or pancetta and asparagus to one side of the pan then throw in the tomatoes, olives, basil leaves and butter. Reduce to a low heat and add a splash of wine to help make a sauce. Leave to bubble away and thicken for a couple of minutes.



Use tongs to divide the chicken, bacon or pancetta, asparagus and most of the tomatoes between your plates. Squash the remaining tomatoes, mixing them with the lovely juices in the pan, then drizzle over the chicken before serving.

Nutritional Information

Method

This is a really quick and simple meal that's perfect for a midweek supper. I've used olives to add a bit of saltiness and extra flavour, but feel free to throw in whatever you've got in the cupboard that'll do the same job – anchovies or sun-dried tomatoes would work well.

Place a large pan on a high heat. Lay your chicken breasts on a board and cut three incisions into each one like fingers, going all the way through the breast but leaving about 1cm joined at the top. Sprinkle with a pinch of salt and pepper. Snap the woody ends off of the asparagus spears. Add a splash of olive oil to the pan, followed by the chicken, pancetta and asparagus. Cook for 10 minutes, or until the chicken and asparagus are cooked through, turning halfway. Lift the pancetta on top of the chicken once golden and crispy.

Move the chicken, bacon or pancetta and asparagus to one side of the pan then throw in the tomatoes, olives, basil leaves and butter. Reduce to a low heat and add a splash of wine to help make a sauce. Leave to bubble away and thicken for a couple of minutes.

Use tongs to divide the chicken, bacon or pancetta, asparagus and most of the tomatoes between your plates. Squash the remaining tomatoes, mixing them with the lovely juices in the pan, then drizzle over the chicken before serving.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
  • Calories 465 23%
  • Carbs 6.3g 2%
  • Sugar 6g 7%
  • Fat 25g 36%
  • Saturates 10.3g 52%
  • Protein 50.9g 113%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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