Nutrition Health Fitness

Recipe Of The Week: Week 5

Afternoon team!

I’m back this week to share an UNREAL dinner I made one night this week. Infact, it lasted me two dinners and two lunches, so that removes cooking for two days! Winnerrr.

This was from Jamie Oliver’s Superfood Family Classics, so no credit for developing it! If this is a book you don’t have in a collection, or just want really big batch meals or simple dishes described as comfort food, WHILST being healthy, this is for you.

Check out this weeks recipe below and a few tips I picked up along the way.

 

 

Garlic and Thyme Chicken Mushrooms, Cherry Tomatoes & Asparagus

Serves 4 portions, takes 30 minutes.

Nutritional Info (per portion): Protein: 69g, Carbohydrates: 54g, Fat: 15g, Fibre 15g. Calories: 627Kcal

Ingredients

  • 2 Tablespoon Balsamic Vinegar
  • Olive Oil
  • 4 Cloves Garlic
  • 1/2 a bunch or 15g Fresh Thyme
  • 300g of fine asparagus. (normal is fine, fine helps with keeping it small on the plate)
  • 300g ripe, cherry tomatoes on the vine (optional mixed colour tomatoes for Instagram hipsters like me)
  • 4 x 120g skinless chicken breast (I just bought a 600g pack of 4 breasts)
  • 4 Large slices of wholemeal bread of choice, artisan bread works really great.
  • 4 Medium Mushrooms (you’re going to stuff these)
  • 100g Cream Cheese

Method

Go full whack on heating the oven up (240 degrees C, 475 F, gas mark 9)

Mix the Balsamic Vinegar with the oil, a pinch of salt and black pepper.

Leave the cloves unpeeled (I did this bit wrong) and crush them with a blunt instrument, adding to the vinegar bowl with all the Thyme.

Trim the woody ends off the asparagus, pull the tomatoes off the vine and toss in this marinade you’ve made with the chicken.

Get a bloody big roasting tray and put the 4 slices of bread on it, adding a chicken breast on each slice with a clove of crushed garlic and a few thyme sprigs from the bowl.

Clean up the mushrooms and trim/remove the stalks, putting one on top of each chicken breast, then adding the cream cheese into the mushroom cup between all 4.

Scatter the tomatoes round the tray and drizzle over any remaining marinade.

Roast hard, fast and furiously on the bottom shelf of the oven for 20-25 minutes. I did 20 at this temp and the chicken was cooked through and tender.

Divide evenly between plates or lunchboxes and you’re sorted.

 

Leave the cloves unpeeled, I told you!

 

And there we have it. A surprisingly quick recipe which, once you’ve done it once, you’ll speed through it the second time once you realise the longest part is making the marinade.

It was so healthy too, just check that nutritional information above again if you missed it.

 

Bonus tip

If you wanna be an (or attempt to be) an Instagram hipster/idiot/further expletive like me, buy a £3 plate like in the picture above from Sainsbury’s or any other supermarket, this was from Sainsbury’s, it makes cracking photos and doesn’t look too bad either. Just don’t chip it! 🙂

If you wanted to make this vegetarian, you could easily substitute chicken for Tofu, as that is high in protein and tastes so nice with this combination of veg and bread.

But thanks for checking out as always.

Tune in soon for my end of week update with my nutrition.

Thanks,

Dan


Keep checking us out on Instagram to see what I get up to behind the computer!!!

 

Share:

Leave a Reply