Super Food Family Classics
By Jamie Oliver
30 mins
Not Too Tricky
serves 4
About the recipe
Super-popular chicken breasts are high in vitamin B6 and niacin, helping us think properly, and also contain the mineral phosphorus, which helps keep our bones strong and healthy.
Recipe From
Ingredients
1 bunch of spring onions
1 bunch of asparagus (350g)
2 x 200g skinless chicken breasts
olive oil
5 cloves of garlic
1 lemon
1 bunch of fresh thyme (30g)
300g dried wholewheat spaghetti
8 sun-dried tomatoes in oil
4 large roasted peeled red peppers in brine (350g)
1⁄2 teaspoon dried chilli flakes
2 sprigs of fresh basil
Method
- Trim the spring onions and the woody ends off the asparagus, then place in a large dry frying pan on a medium-high heat and let the veg start to char, tossing occasionally.
- Meanwhile, open out the chicken breasts, then bash and flatten the thicker end with the bottom of a pan, to roughly 11⁄2cm thick. Drizzle with 1 tablespoon of oil and a pinch of sea salt and black pepper. Crush and add 4 cloves of garlic, speed-peel over the lemon zest in strips and scatter over the thyme sprigs, then rub and toss in all that flavour.
- When the veg are charred and nutty, remove to a plate and put the chicken, crushed garlic, lemon peel and thyme into the pan. Cook the chicken for 8 minutes, or until golden and cooked through, turning every couple of minutes. When the chicken is looking good, return the veg to the pan to warm through, then switch off, keeping warm until needed.
- Meanwhile, cook the spaghetti in a large pan of boiling salted water according to the packet instructions.
- Peel the remaining clove of garlic and place in a food processor with the sun-dried tomatoes. Drain the peppers, quickly pat dry with kitchen paper, then add to the processor with the chilli flakes and a pinch of black pepper. Blitz until smooth.
- Drain the pasta, reserving a mugful of cooking water, then return to the pan and toss with the sauce over a medium heat, loosening with a little reserved water, if needed.
- Slice the chicken 1cm thick at an angle, toss in any nice pan juices and serve with the pasta and veg, sprinkled with picked basil leaves, and with lemon wedges, for squeezing over.
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