Spring chicken
This simple dish is perfect for the whole family and it’s bursting with seasonal stars asparagus, garden peas and courgettes.
Combining the chicken thighs with breast keeps the meat juicy and full of fabulous flavours. Chicken is great source of lean protein, feta is rich in calcium and probiotic yeasts and the dish has 5 plant points!
Serve with boiled potatoes and fresh mint making it the perfect spring evening meal. .
Ingredients
4 chicken breasts cut in two
4 chicken thighs, bone in
Olive oil
3 sprigs of rosemary
1 bulb garlic
300ml vegetable bouillon
250ml White wine
Block of feta cheese
1 bunch of asparagus
250g garden peas
2 courgettes
1 lemon
METHOD
Set the oven to 190c
Prepare all the vegetables. Cut the ends off the asparagus and cut into 3, set aside
Cut the courgettes into batons and set aside
Smash the garlic cloves using a knife and the palm of your hand
Chop the rosemary, keeping a few springs to garnish the finished dish
In a large glass bowl add the chicken, pour over 4 tbsp olive oil, smashed garlic, really good pinch of salt and freshly ground black pepper. Using your hands mix together well.
Heat a heavy based pan and add the chicken, skin down, cook until browned then turn them over.
Pour in the white wine and stock, bring to the boil, pop the lid on and place in the oven for 15mins
While the chicken is cooking, cook the vegetables
Boil a pan of water with sprinkling of salt and cook the asparagus for 3 minutes. Scoop out the asparagus and run under cool water to stop cooking and set the colour. They should be slightly warm still, set aside
Using the same water you cooked the asparagus in bring it back to the boil and cook the peas for 2-3mins. Drain and run under cool water to stop cooking and set colour, again these should be slightly warm still, set aside
After 15mins remove the lid from the chicken pan and pop back into the oven for a further 15mins
In another heavy based pan heat some olive oil and add the courgettes and a pinch of salt. Fry until golden, remove from heat and set aside.
Remove the chicken from the oven; carefully add the courgettes, asparagus and peas. Stir gently over a low heat to warm the vegetables through.
Just before serving, grate some lemon zest over the chicken and sprinkle with feta cheese. Garnish with rosemary
Great served with new potatoes, green salad or freshly baked bread
