Lifestyle
Garlic butter beans with charred courgette and chicken thighs
This dish combines a generous helping of protein, gut-friendly fibre, and a colourful mix of fresh seasonal vegetables in a single pan.
The hero of the plate is the Southern-coated chicken thighs, baked until crisp on the outside and tender on the inside. While the chicken cooks in the oven, the rest of the dish comes together easily on the stovetop, making this a great option for busy weeknights. Recipe compliments of Astral Chicken.
Preparation time: 20 min | Cooking time: 25 min | Serves: 4
Ingredients
- 4 Southern-coated chicken thighs
- 2 Tbsp (30ml) Olive oil
- 400g courgettes, thinly sliced
- 1 can butter beans, drained and rinsed
- 2 Tbsp (30ml) butter
- 3 garlic cloves, sliced
- 1 anchovy, diced
- To serve, chopped parsley and hard cheese such as Parmesan
Method
- Preheat the oven to 180°C and cook chicken thighs for 20-25 minutes, turning the chicken halfway through cooking.
- While the chicken is cooking, heat 1 tablespoon of olive oil in a large frying pan or skillet over medium-high heat.
- Add the thinly sliced courgettes in a single layer (you may need to do this in batches to avoid overcrowding the pan). Cook for 2-3 minutes per side, until the meat is visibly charred and tender-crisp. Remove from the pan and set aside.
- In the same frying pan, add the remaining 1 tablespoon of olive oil (add more if the pan seems dry).
- Add the drained butter beans and sauté for about 3 minutes until they are slightly golden and heated through.
- Reduce the heat to medium-low. Add the butter, thinly sliced garlic, and the finely diced anchovy (if using) to the pan with the butter beans. Cook for about 2-3 minutes, stirring constantly, until the garlic is fragrant and lightly golden, and the anchovy has dissolved into the butter.
- Pour in the reserved butter bean brine, the juice of the lemon and the courgettes plus their juices.
- Stir well, bringing the mixture to a gentle simmer for 1-2 minutes, allowing the flavours to meld and the sauce to slightly thicken.
- Season with salt and black pepper to taste. Serve with chicken thighs and garnish with hard cheese and parsley.
