The flavours of this chicken and veg dish are enhanced by the addition of fresh basil and roasted vegetables. I especially love the balsamic mustard drizzled over at the end, offering a sharpness to bring it all together. You may want to save this after a day of fasting, because even thought its jam-packed with fibre, it sits at 12g carbs per serving. The whole lot takes only 35 minutes to cook, but this means getting some things going at the same time. I have outlined an efficient order in the method to follow. Remember, always preheat your oven and prep all your components before you even start cooking: its good practice for any cook.
Chicken and Veg with Balsamic Drizzle (Keto; Paleo; Dairy-free)
A colourful, high-fibre chicken and veg dinner featuring cauliflower rice. The predominant flavours are the fresh basil stirred through at the end and the delicious balsamic mustard drizzle. All this at 12g carbs per serving.
Assuming you have all your ingredients prepped and ready, proceed with the recipe. (The habit of having everything 'in it's place' before cooking is called 'mise-en-place' in professional kitchens. It is a vital part of food preparation and makes a much more organised, less-stressed cook.)
(I prep my asparagus by snapping off the woody ends off closest to the base. Then I shave off the ends using a vegetable peeler. Then, as this recipes requires: slice the asparagus into pieces about the length of your baby finger, just like the pic)
Pat the chicken thighs down using kitchen paper and season both sides with salt. Place the chicken pieces skin side-UP onto a large roasting/baking tray and place into the preheated oven for 20 minutes.
As soon as the chicken has been put in the oven, heat two thirds of the olive oil in a large, non-stick pan on the stove top and add the sliced onions. Cook over a low-moderate heat until they start to soften and partially caramelise. This can take up to 15 minutes, but its essential that they don't burn. Once they are completely softened and dark, add the sliced garlic.
Stir regularly to ensure the garlic doesn't burn. Garlic burns quickly and can easily ruin a dish, this is why we add it much later.
Tip your blitzed cauliflower (florets blitzed in a mini food processor) into the pan of cooked down onions. Stir continuously until the cauliflower cooks through over moderate heat.
After the chicken has done its first 20 minutes in the oven, remove the tray from the oven (do not turn the oven off). Add the asparagus pieces and the quartered tomatoes to the roasting tray and drizzle over the remaining olive oil. Use a silicon pastry brush to brush over the rendered chicken juices too. Scatter with salt and return the tray to the oven for another 15-20 minutes.
Continue to cook the cauliflower. The longer you cook it, the less "cauliflower" flavour will be present. Use a wooden spoon to regularly stir it. About 15-20 minutes and it should be good to go...
Once the chicken and veg has finished cooking, remove the tray from the oven. Remove the chicken and set aside to keep warm. Scrape the roasted asparagus and tomatoes into the pan on the stove top with the cauliflower onion mix.
Finely slice the basil leaves and add this to the cauli/veg mix too. Set aside to keep warm.
While everything is being set aside to be kept warm, create the balsamic drizzle: add the balsamic vinegar and wholegrain mustard to a small, non-stick pan. Reduce over moderately high heat until it thickens and reduces by about two-thirds. This happens quickly, so keep an eye on it. (You are going to want to put your extractor fan on for this reduction.)
Serve the chicken over the cauli-veg mix and drizzle over a little balsamic reduction over each serving. A little goes a long way in terms of flavour-delivery, so don't be alarmed if it looks like it dwindled down to nothing.
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Macro Details per serving
Nutritional Information per serving
Calories 614Kcal / 2569kJ
Fat 39g of which saturates 9g Carbohydrates 12g (for my US readers, these are what you refer to as net carbs. See below*) of which sugars 9.8g
*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 12g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.
Sulphites (may contain)
The nutritional analysis, macro and allergen breakdown of the recipes on this site are done using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data.