Pan Roasted Chicken Breast with Braised Summer Vegetables
This seared chicken breast which is quickly roasted in a hot oven makes a satisfying supper in a fraction of the time a whole roast bird would take.
Here, I serve it with summer vegetables lightly braised in butter, white wine, shallots and garlic to bring out all of the deliciously subtle flavours which seasonal produce delivers in such abundance.
Top with parmesan shavings for a bit of a tangy, slightly salty hit and enjoy with a glass of very cold white wine.
Method
Serves 2
Prep time: 10 mins Cooking time: 15 mins
Pre-heat the oven to 200c/180c Fan/Gas Mark 6
While the oven is heating, boil some water in a pan. De-pod the broad beans by splitting open the cases and taking out the beans. If you are using frozen broad beans, you can just drop them straight into the water and follow the rest of the instructions the same as for the fresh beans.
Blanch the broad beans for 2 minutes in boiling water, drain them and refresh with cold water. Set aside to cool.
Rub the chicken breasts with the olive oil and season with salt and pepper. Heat the oil in an oven proof frying pan and sear the chicken for 2-3 minutes on each side, until it is lightly browned. Turn the chicken breasts so that they are top side up and put them onto the middle shelf in the oven still in the pan.
Cook the chicken for 10 minutes and then take it out of the oven. Check that the chicken is cooked through and there is no pink meat left. Leave it to rest 5 minutes or so until you are ready to serve.
Meanwhile, prepare the vegetables. Once the broad beans are cool enough to handle, slip out of their tougher outer casings so that you just have the tender deep green inner beans.
Chop the shallots and garlic. Gently heat the butter in a frying pan and soften the garlic and shallots for 4 - 5 minutes.
Slice the tomatoes in half and halve and slice the courgette. Snap the tough ends from the asparagus and slice into bite sized pieces.
Add the courgette and asparagus to the shallots and garlic and stir to coat in the butter and garlic. Cook for 3 minutes, then stir in the tomatoes and the broad beans and season with salt and pepper.
Pour the white wine into the pan and bring it up to a gentle simmer. Cook for 3-4 mins until everything is just cooked through but still al dente. Add the fresh parsley to the pan and stir it through.
Turn off the heat and check the seasoning.
To serve, divide the vegetables between two plates and top with the chicken. Use a vegetable peeler or small sharp knife to make the parmesan shavings and sprinkle over the dish.
Ingredients
2 skinless chicken breasts
1 tbsp olive oil
1clove garlic finely chopped
1 eschalion shallot
20g unsalted butter
220g fresh broad beans (approx 1kg unpodded) or you can use frozen broad beans
100g asparagus
1 medium courgette
10 golden yellow cherry tomatoes
1 tbsp fresh parsley finely chopped
100ml white wine
40g parmesan cheese shavings
Fine sea salt and freshly milled black pepper for seasoning
