Recipes

Jamie’s Super Food: 20-Minute Sesame Butterflied Chicken Recipe for a Healthy Family Dinner

Looking for a new healthy dinner recipe? Jamie Oliver has just the thing! This 20-minute sesame butterflied chicken recipe is super simple, and the whole family will love it.

As we discovered earlier, even eating pizza can be healthy in a way, but pizza doesn’t come anywhere near to this delicious and nutritional meal!

Full of protein from the chicken, healthy fats from the yogurt and peanut butter, veggies from the slaw, and fiber from the noodles — it’s a winning dinner solution all around. So let’s get started!

Ingredients

Here’s what you’ll need:

  • 3 ½ oz. fine rice noodles
  • Boiling water
  • 4 scallions
  • Half of a Napa cabbage
  • 7 oz. sugar snap peas
  • ½ to 1 fresh red chile
  • 2 limes (will use the juice)
  • 1 Tbsp. soy sauce
  • 2 Tbsp. plain yogurt
  • 1 Tbsp. peanut butter
  • ¾ inch piece of gingerroot
  • Peanut oil
  • 2 – 4 oz. boneless, skinless chicken breasts
  • 2 tsp. sesame seeds
  • Salt and pepper to taste

The Recipe

Jamie's sesame butter-fried chicken recipe

Image source: http://www.jamieoliver.com/

1. Put your noodles in a bowl, and rehydrate them by pouring boiling water over them.

2. Finely chop the scallions, Napa cabbage, chile, and sugar snap peas.

3. In a separate bowl, mix your soy sauce and the juice of 1 lime, and drizzle it onto the slaw vegetables. Set aside.

4. In another bowl, mix the yogurt and peanut butter along with the juice of the other lime. Grate in the ginger (after peeling). Mix all the ingredients together, and add salt and pepper to taste. Set aside.

5. Put your grill pan on high heat with a light coating of oil.

6. Using a knife, cut into each of your chicken breasts and open them up as if opening a book.

7. On each breast, evenly layer 1 tsp. of peanut oil, then sprinkle with sea salt and black pepper.

8. Grill the butterflied chicken breasts for about 8 minutes (turning halfway through) or until they are cooked through and golden brown.

9. Put the chicken on a cutting board, and thinly slice.

10. In the pan (still hot with residual heat), lightly toast your sesame seeds. Set aside.

11. Drain your noodles.

12. To serve, divide the noodles into portions on separate plates, spoon some peanut sauce and slaw onto each plate, and finally add the chicken — topping with the toasted sesame seeds for a garnish.

This is a simple meal to make at home for your family, and it’s also healthy — including all of the major food groups! Oh, and did we mention it’s absolutely delicious? It is! So tuck in and feel good about enjoying food that’s good for you, body and soul.

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//healthyleo.com