Recipes

Baked cheesy nut chicken with broccoli

A crunchy topped chicken breast served on a bed of baby leaves with accompanying hot vegetables, this delicious meal will provide plenty of protein and minimal carbohydrate.

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Ingredients


30g walnut pieces
25g reduced fat cheddar cheese, finely grated
1 tbsp chopped chives or green top of a spring onion, finely chopped
1 chicken breast (around 130g)
2 medium florets cauliflower
2 medium florets broccoli
Handful of baby leaves or spinach

Summary...

Calories: 447

No of servings: 1

Preparation time: 5 minutes

Cooking time: 25 minutes


This recipe is suitable for the following diets: Simple Solution (LCD), Total Solution (VLCD). 

Overview

1. Preheat the oven to 190ºC (fan oven 170º) or gas mark 5
2. Chop the walnuts finely and mix with the cheese and chives
3. Press the mixture on top of the chicken breast and place in an oven proof dish.
4. Bake for 20-25 minutes until the chicken is cooked through. Check this by piercing with a knife -  you should see clear not pinky or cloudy liquid.
5. Meanwhile steam or microwave cook the cauliflower and broccoli
6. Place the baby leaves on a serving plate and top with the chicken. Serve with the cooked vegetables.

 

Variation: If you don't like walnuts try with almonds or even chopped peanuts,
Alternatively omit nuts altogether and add 2 tbsp chopped drained sun-dried tomatoes in oil and some fresh parsley instead of chives. This will provide 331kcal, 44.7g protein, and 2.5g carbohydrates.

Storage: The chicken can be cooled and refrigerated, and eaten sliced with salad within 48 hours. It is not suitable for freezing.

Nutritional Info

Energykcal447.00
Protein g48.00
Carbohydrateg3.40
Of whichsugars g2.80
Fat g26.80
Of whichsaturates g4.70
Fibre g4.30
Sodium g0.30
Salt g0.60
Portionsof vegetables2

*This recipe is intended to enable clients to remain in ketosis, however this will vary for each person and we recommend that you monitor your ketosis levels and use recipes that are suited to you.