British🥩 Meat

Lemon Tahini Chicken

Name: Lemon Tahini Chicken
Total time: 30 min
Cuisine: British
Ingredients: ~2 breasts chicken breasts; ~300 g sprouting broccoli; ~3 tbsp olive oil; ~½ tsp salt; ~¼ tsp black pepper; 1 jar jarred roasted red peppers; ~¼ cups fresh basil; 2 garlic cloves; ~1 can canned beans; 1 pack super grains mix; 2 tbsp tahini; ~¼ cups lemon juice; ~2-3 tbsp water; ~½ cup olives

⏱ 30 min

A quick and healthy weekday meal featuring seared chicken with dry-fried sprouting broccoli, beans, and grains in a roasted red pepper sauce, topped with a simple but intensely flavored lemon tahini sauce.

High-proteinLow-cal

Adapted from a video by Jamie Oliver

Quick & Healthy Meals By Jamie Oliver

Watch on YouTube

Ingredients

chicken breasts~2 breastsest.
sprouting broccolican substitute with asparagus or sugar snap peas~300 gest.
olive oil~3 tbspest.
salt~½ tspest.
black pepper~¼ tspest.
jarred roasted red peppers1 jar
fresh basil~¼ cupsest.
garlic cloves2
canned beanscannellini, borlotti, mixed, or butter beans; can also use chickpeas~1 canest.

Steps

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1
Preheat a large stainless steel pan over medium-high heat. Perform the water bead test by placing a drop of water in the center; it should bounce and sizzle if the pan has reached the correct searing temperature.
2
Place the sprouting broccoli directly in the hot pan without oil. Score the stalks with a knife to help heat penetrate. Dry-fry until charred and golden, using the natural sugars to create color while the interior steams.
3
Transfer the charred broccoli to a plate. Dress with salt, pepper, a light drizzle of olive oil, and a squeeze of lemon juice, then toss gently.
4
Add oil to the pan and place the chicken breasts (already scored on the thicker side to even cooking time) scored-side down. Sear until golden, a few minutes per side.
5
Blend the roasted red peppers, fresh basil (stems and leaves), and garlic cloves in a food processor until smooth.
6
After 5–6 minutes, flip the chicken. Add the red pepper sauce to the pan, scraping up the flavorful browned bits from the bottom.
7
Drain the canned beans and add them to the pan. Stir in the super grains mix. Simmer the beans and grains in the pepper sauce until the flavors are absorbed.
8
Make the tahini lemon sauce: combine 2 tablespoons of tahini with lemon juice and a pinch of salt in a bowl. The mixture will thicken when you add the lemon juice, so thin it with a little water to reach the desired consistency.
9
Plate the charred broccoli, sliced chicken, and bean-grain mixture. Drizzle with the tahini lemon sauce and garnish with torn olives and reserved fresh basil leaves.

Lemon Tahini Chicken

Ingredients

Steps

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