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Thursday, 2 February 2012

Pan-Fried Jerk Chicken with Roasted Veg Couscous

This is a dish that I prepare on a semi-regular basis, mainly because Nicola loves pan-fried chicken breast. With a little preparation, this meal can be on the table in 20 minutes. Go on - give it a try!

Ingredients
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2 chicken breasts
1 red pepper
1 green pepper
1 courgette
1 clove garlic
1 red chilli
120 gram dried couscous
200ml vegetable or chicken stock 
Dried jerk mix
Fresh coriander for garnish
Soured cream

Method
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1. Prepare the chicken breast by coating with a small amount of olive oil before rubbing a generous amount of the jerk seasoning over both sides. Set aside whilst you prepare the vegetables.

2. Roughly chop the red & green pepper, courgette, garlic and chilli. Heat a medium saucepan, add a good glug of light olive oil and once the oil is hot, add the chopped veg to the pan. You're looking for the veg to soften and gradually start to caramelise, keep stirring to stop the veg catching on the bottom of the pan.


3. Meanwhile, heat a non-stick frying pan. Once the pan is hot, add a splash of oil (I use rapeseed). When the oil starts to smoke, turn the heat down to medium, gently lay the chicken breasts into the pan. Cook the chicken for 5-6 minutes before turning and cooking for a further 4 minutes. The chicken should be cooked through by now, remove from the pan and set aside to rest.

4. By now the veg should be ready for the next stage. Add the dry couscous into the saucepan with the veg, pour in the stock and stir though. Once the stock starts to bubble, remove from the heat and cover with a tight fitting lid. Leave for two minutes, the couscous will swell to almost doubled its size.

To serve, fluff up the couscous with a fork, spoon a generous amount onto a heated plate. Slice the chicken breast and place on top of the couscous. Scatter with chopped coriander and serve some soured cream on the side.

One of the best things about this dish is the fact that it is very adaptable. There are lots of different flavour rubs that work well with chicken. Cajun, paprika, garlic & herb, or peri-peri (Nando's have a great range of dry rubs available). Check out the spice rack in your local grocer or supermarket,or if feeling adventurous why not make your own?

I hope I have inspired you to give it a go. Enjoy!


1 comment:

LittleGems Jewellery said...

This was delicious! One of my favourites!