20-Minute Meals: Real Fast Food
By Jamie Oliver
Ingredients
160g green beans
160g tenderstem broccoli
30g panko breadcrumbs
2 x 150g skinless free-range chicken breasts
4 sprigs of thyme
1 lemon
1 teaspoon fennel seeds
2 cloves of garlic
1 x 570g jar of butter beans
2 tablespoons natural yoghurt
Method
- Put a non-stick frying pan on a medium heat. Trim and add the green beans and broccoli, halving any thicker broccoli stalks lengthways, then cover and let them steam and char for 6 minutes as the pan heats up, tossing regularly.
- Lay out a large sheet of greaseproof paper and scatter half the breadcrumbs over one half. Season the chicken breasts with sea salt and black pepper and sit them on top, then scatter over the rest of the crumbs. Fold over the paper, then use a rolling pin to repeatedly and firmly tap the chicken left to right, top to bottom, until 1cm thick, pressing the breadcrumbs into the chicken.
- Put another frying pan on a medium heat with 2 tablespoons of olive oil, then slide in the chicken, discarding the paper. Scatter over the thyme sprigs, use a speed peeler to strip in the lemon peel, then cook for 6 minutes, or until golden and cooked through, turning halfway. Remove to your board.
- Meanwhile, remove the green veg to a bowl, squeeze over half the lemon juice, add 1 tablespoon of extra virgin olive oil and season to perfection. Spritz the empty pan with olive oil, add the fennel seeds, then peel, finely slice and add the garlic and, as soon as it starts to sizzle, pour in the beans, juice and all. Let it simmer and reduce for 2 minutes, then season to perfection.
- Divide the beans and green veg between your plates. Dollop over the yoghurt, slice and add the chicken, and serve with lemon wedges, for squeezing over.
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