Women's Health - UK (2019-07)

44 | JULY 2019 Photography | MICHAEL HEDGE

SUMMER ROAST CHICKEN WITH PUY LENTILS

366

cals

11 G

fat

42 G

protein

26 G

carbs

6

serves

INGREDIENTS

1 medium chicken

(around 1.6kg) • 2 tsp

olive oil • salt and

pepper • 300g

tomatoes • 150g Puy

lentils • 500g broad

beans in their pods

• lemon juice or
  vinegar, to acidulate
  (you’ll see) • 1 large
  courgette • 1 garlic
  clove, crushed • 2 tbsp
  red wine vinegar •
  a generous handful
  each of fresh mint,
  coriander and flat-leaf
  parsley, chopped,
  stalks reserved
  For the stock: 1 onion,
  halved • 2 carrots,
  chopped • 2 sticks of
  celery, cut into chunks


• small handful of
  black peppercorns

METHOD

1 | First, preheat the

oven to 200°C. While

things are hotting up,

rub the chicken with

1 tsp oil and chuck salt

over it. Now wash your

hands. (Hygiene ain’t

for fun, kids.) Roast the

bird for 20 mins, then

reduce the heat to

180°C and cook for a

further 40 to 50 mins.

It’s ready when the

juices run clear.

2 | While that cosy smell

is filling your kitchen,

chop the tomatoes and

put them in a sieve set

over a bowl with any

juice from the chopping

board. Sprinkle with

½ tsp salt and a good

grind of black pepper.

Leave the juices to

drain and, while the

salt works its magic,

kick back for half an

hour before prepping

the rest of the salad.

3 | Rinse the lentils

well, then put in a pan

with a pinch of salt

and about three times

On-the-turn cream.

Pulpy coriander.

A crumpet with a

smattering of what’s

probably mould.

Sound familiar?

Food writer Victoria

Glass helps you cut

down your food

waste (and groceries

bill) with two recipes

made using one set

of ingredients

the volume of boiling

water. Boil for 20 to

25 mins, or until soft,

with a little bite.

4 | Next, de-pod the

broad beans and place

the empty pods in a

bowl of acidulated

water (add 1 tsp of

vinegar or lemon juice

per ½ litre of water) to

stop them browning

so you can use them in

the next recipe. Blanch

the beans for a few

mins, drain, then slip

them out of their

second skins if they’re

at all tough. Drain the

lentils and set aside.

5 | Grab the courgette

(well, this feels rude)

and peel it into ribbons,

before tossing them

(oh, stop it) in 1 tsp

of olive oil, salt and

pepper. Heat a griddle

pan on the hob and

cook the ribbons in

batches for 30 to 60

secs on each side. You

want tiger stripes on

both sides.

6 | Chicken done?

Transfer it to a board,

tent it in foil and leave

to rest. Add 5 tbsp of

the chicken pan juices

to the tomato juices,

along with the garlic

and vinegar. Whisk to

combine, stir in the

herbs, then taste for

acidity and seasoning.

Keep the herb stalks

for later.

7 | Toss the lentils,

tomatoes and broad

beans in the dressing

and serve with the

chicken. Once you’ve

finished eating, strip

any leftover meat

from the bird and put

in the fridge. Pop the

carcass in a pan, cover

with cold water, add

the onion, carrot,

celery, peppercorns

and the herb stalks,

and simmer for at

least an hour. Leave to

cool before straining

and transferring to

the fridge. Puree the

veg in a blender, then

pop in the fridge, meal

prep queen.