Cook this way

Jamie Oliver's latest book is his first dedicated to healthy eating and is packed with tasty recipes.

- 

Here's a way to jazz up a handy grain packet, meaning you get big flavour, fast.

LEMON TAHINI CHICKEN AND GRAINS
Serves 2
Total time: 13 minutes / 3 of your 7-a-day

• 160g tenderstem broccoli
• 2 x 150g free-range skinless chicken breasts
• olive oil
• 460g jar of roasted red peppers
• 2 cloves garlic
• 15g fresh basil
• 30g black olives, stone in
• 1 lemon
• 2 tbsp tahini
• 250g packet of cooked mixed grains
• 400g tin of cannellini beans

Put a large, shallow, nonstick casserole pan on a high heat. Trim the broccoli, halve any thicker stalks lengthways, and dry fry while you score deeply across the chicken breasts at 1cm intervals. Spritz with olive oil, rub with sea salt and black pepper, then cook for 3 minutes on each side, or until the chicken is golden and cooked through and the broccoli is lightly charred.

Meanwhile, tip the peppers into a blender, juice and all, then peel and add the garlic. Add the basil, stalks and all, reserving a few nice leaves, and blitz until smooth. Squash, stone and finely chop the olives. Finely grate and reserve the lemon zest. Squeeze the juice into a bowl with the tahini, which will thicken it, then loosen with splashes of water and season to perfection.

Move the chicken to a board to rest with the broccoli. Pour the pepper sauce into the pan with the grains. Drain and stir in the beans, then boil for a couple of minutes, or until reduced. Season to perfection and divide between plates. Scatter over the broccoli, slice and add the chicken, spoon over the lemon tahini sauce, then sprinkle with the olives, lemon zest and reserved basil leaves.

EASY PRAWN CURRY
Popular prawns cook very quickly, so they're perfect for this speedy, fragrant curry.
Serves 2
Total time: 10 minutes / 4 of your 7-a-day