web statistics

Baked Chicken with Broccoli and Cream

2013-07-21
  • Yield : 1 tray
  • Servings : 4
  • Prep Time : 20m
  • Cook Time : 25m
  • Ready In : 45m

Very quick to make, hi-protein (you might want to balance it with hi-fat meals for the rest of the day), under 5g net carbs per generous portion.

Ingredients

  • Chicken breast fillet, skinless and boneless, 700g
  • Broccoli, 400g
  • Egg, whole, 1
  • Cooking cream min. 35% fat, 100ml
  • Grated cheddar, 50g
  • Olive oil, 5tbsp
  • Salt and pepper to taste
  • Rosemary, 1 tbsp
  • Lemon juice, 1 tbsp

Method

Step 1

Cut the chicken fillets in thin stripes and boil them half-way in plain water.

Step 2

Cut the broccoli florets into bite-sized chunks and boil or steam them half-way.

Step 3

While waiting for the chicken and the broccoli to become a bit tender, pre-heat the oven at 180 degrees C (375 F).

Step 4

In the meantime, whisk well the egg and the cream in a small bowl, then add the salt, pepper and rosemary.

Step 5

Grate the cheddar if it's not already grated, or chop it into small cubes.

Step 6

When the chicken and the broccoli and half done, remove them from the pots and drain very well.

Step 7

Add 3 tablespoons of olive oil to a baking tray and carefully place the broccoli florets in an even layer.

Step 8

Pour the egg and cream mixture over the broccoli, making sure you distribute it evenly.

Step 9

Layer the chicken stripes on top of the broccoli and brush them with the remaining olive oil.

Step 10

Add 1-2 tbsp of water by slowly pouring it by the corners of the tray, then cover the tray with a pierced tinfoil (to allow for the steam to escape) and bake for about 20 minutes.

Step 11

After 20 minutes, remove the tinfoil and bake for another 5 minutes in order to give the chicken a bit of color.

Step 12

Serve hot or cold, with fresh rosemary and a little lemon juice (optional).

Average Member Rating

(2.3 / 5)

2.3 5 9
Rate this recipe

9 people rated this recipe

Related Recipes:
  • Triple Coconut Keto Cupcakes

  • Baked Mushrooms and Herbs Pie

  • Summer Scrambled Eggs with Zucchini, Ham, Cheddar and Onions

  • Chicken Korma Bangladeshi Style

  • Low-Carb Chicken Teriyaki

Nutritional Info

This information is per serving.

  • Fat

    23.5g
  • Protein

    48g
  • Carbs

    6.75g
  • Fiber

    2.5g
  • Net carbs

    4.25g
  • kcal

    433

Recipe Comments

Post A Comment