Chicken and broccoli is the go to meal for many a fitness person, but it doesn't have to be boring.
Using chicken supremes make the dish a little fancier than your regular chicken breast, and the skin adds a lovely texture (and taste).
Garlic is not only great for your heart, but oh so delicious and this dish oozes in it... not the best dish for a first date, but it will definitely keep Dracula and others away at a safe social distance!
Ingredients
Serves | 2
2 x chicken supremes (if you can't find chicken supremes -- bone in breast fillets --, then you can replace them with 2 large chicken breasts, or 4 chicken thighs. This alternative would take less oven time, usually around 25mins, but it depends on the size of your meat.)
150g tenderstem broccoli tips (you can use the florets from a broccoli head, but I much prefer the taste and texture of tenderstems)
3 cloves of garlic- minced (I keep a jar of ready minced garlic in oil in the fridge - use 3 tsp)
3 cloves of garlic - finely sliced
2 tbsp olive oil
Method
Preheat the oven to 200 c.
Rub the minced garlic all over the chicken, and season with a large pinch (or 2) of salt and freshly ground black pepper.
Heat the 1 tbsp oil in an oven proof skillet on a the hob on a medium-high heat.
When the pan is hot, gently lay the chicken, skin side down in the oil. Let it fry off for 3 minutes - don't touch it! Use a pair of tongs to pick up the chicken and set aside. If the chicken doesn't come away from the pan easily when you start to pick it up, let it fry for an extra minute.
Reduce the pan to a medium-low heat, and add the sliced garlic to the pan. Gently sauté the garlic for 2 minutes.
Stir in the broccoli, allowing it to coat in the garlicky oil. Once coated, remove the broccoli from the pan.
Return the chicken to the pan, skin side up, and place the pan in the oven. Roast the chicken for 15 minutes.
Take the pan out of the oven, and add the broccoli around the chicken. Dot the bread around the pan, allowing it to coat in the oils. Drizzle the bread and broccoli with the remaining tbsp of the oil. Return the pan to the oven for a further 10-15 minutes, until the bread is toasted and golden.
Remove the pan from the oven, and allow the chicken to rest for 5 minutes before serving.
Bon appetit!
Commenti