Salta al contenuto principale

Saffron Chicken Breasts with English Pea Purée, Pea Shoots, and Mint

This vibrant saffron chicken with English pea purée is an elegant choice for a seasonal dinner party or a sophisticated midweek meal. The golden, saffron-infused chicken skin offers a delicate floral note that pairs beautifully with the natural sweetness of the garden peas. By using fresh pea shoots and a touch of zingy lemon, the dish maintains a lightness that feels both indulgent and remarkably fresh on the palate.

As a diabetes-friendly main course, this recipe prioritises lean protein and nutrient-dense greens without compromising on flavour or presentation. The combination of mint and lemon zest provides a bright, savoury finish that elevates the chicken, while the smooth purée offers a comforting base. It is a wonderful way to celebrate fresh British produce in a heart-healthy and wholesome way.

Video consigliati per Ricette adatte ai diabetici

Ingredients for Saffron Chicken Breasts with English Pea Purée, Pea Shoots, and Mint

  • 1/4 teaspoons saffron threads

  • 45ml butter, room temperature

  • 60ml extra-virgin olive oil, divided

  • 6 large boneless chicken breast halves with skin

  • 2 tablespoons chopped fresh Italian parsley

  • 1 tablespoon (scant) finely grated lemon peel

  • 3 teaspoons fresh thyme leaves, divided

  • 2 1/2 cups sliced spring onions, white and green parts separated

  • 6 cups loosely packed fresh pea shoots or pea sprouts (about 110g )

  • 1 tablespoon water

  • 1/4 cup torn fresh mint leaves

  • 2 teaspoons fresh lemon juice

  • English Pea Puree

Stir saffron threads in dry skillet over medium-low heat just until brittle and slightly darkened, being careful not to burn saffron, about 20 seconds. Transfer saffron to mortar and grind with pestle to fine powder. Mix butter and half of ground saffron in small bowl to blend; cover and refrigerate. Add 2 tablespoons oil to remaining saffron in mortar, scraping sides and bottom of mortar with rubber spatula to blend well.

Place chicken breasts in large bowl. Add saffron oil, parsley, lemon peel, and 2 teaspoons thyme leaves; toss to coat chicken. Cover and refrigerate at least 4 hours or overnight.

Heat 1 tablespoon oil in each of 2 large nonstick skillets over medium-high heat. Sprinkle chicken with salt and pepper. Add 3 chicken breasts to each skillet, skin side down. Cook until skin is deep golden brown, about 6 minutes. Turn chicken over; reduce heat to medium and cook until chicken is cooked through, about 8 minutes longer. Transfer chicken to platter; cover and keep warm.

Add white parts of spring onions and remaining 1 teaspoon thyme to one skillet; sauté over medium heat until onions are translucent, about 3 minutes. Add saffron butter, pea shoots, green parts of spring onions, and 1 tablespoon water; stir until pea shoots are barely wilted, about 10 seconds. Remove from heat; stir in mint and lemon juice. Season to taste with salt and pepper.

Divide English Pea Puree among 6 plates. Top with chicken. Spoon pea shoots mixture and juices over and serve.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

Storia dell'articolo

Le informazioni su questa pagina sono revisionate da clinici qualificati.

  • 29 Gen 2026 | Pubblicato originariamente

    Autore:

    Redattori di ricette del Regno Unito

    Revisione paritaria di

    Redattori di ricette del Regno Unito
flu eligibility checker

Chiedi, condividi, connettiti.

Esplora le discussioni, fai domande e condividi esperienze su centinaia di argomenti di salute.

symptom checker

Non ti senti bene?

Valuta i tuoi sintomi online gratuitamente

Iscriviti alla newsletter di Patient

La tua dose settimanale di consigli sulla salute chiari e affidabili - scritti per aiutarti a sentirti informato, sicuro e in controllo.

Per favore, inserisci un indirizzo email valido

Abbonandoti accetti il nostro Informativa sulla Privacy. Puoi annullare l'iscrizione in qualsiasi momento. Non vendiamo mai i tuoi dati.