French Onion Chicken Bake

with Steamed Vegetables

photo
low-carb
Share!
low-carb
Share!

Instructions

photo

1 Caramelise onions

Preheat the oven to 200°C/180°C fan. Peel and slice the onions finely. Heat a drizzle of oil in a pan over a high heat. Once hot, add the salted butter and the onions. Fry the onions with a pinch of salt for 3-4 min until lightly browned. Reduce the heat to low and cook, over a very low heat, stirring occasionally, for 10 min further or until the onions have fully softened and caramelised. Don't rush this step!

photo

2 Prep chicken

Meanwhile, grease or line a baking dish. Place the chicken breast in the baking dish and sprinkle with the chilli flakes (spicy!)oreganogarlic powdersalt and pepper

photo

3 Bake

Once ready, divide the caramelised onions among the chicken breasts. Boil the measured water and dissolve the chicken stock cube in it. Pour the stock into the baking dish. Grate the Parmesan. Top the chicken with the grated Parmesan and mozzarella. Bake for 20 min or until the chicken is cooked through and the cheese is golden.

photo

4 Prep vegetables

Meanwhile, peel and finely slice the carrots. Separate the broccoli into florets. Chop the parsley.

photo

5 Steam vegetables

Bring a small amount of water to a boil in a pan with a lid. Once boiling, add the carrots, broccoli and salt. Mix well and cover with a lid. Cook over a low heat for 6-7 min or until the vegetables are tender. Drain and fold in the chopped parsley.

photo

6 Serve

Serve the onion chicken with the steamed vegetables (see pro tip and tips for fussy eaters) on the side.

Tips for fussy eaters

Skip the chilli flakes. Serve the cheesy chicken with pasta.

Pro tip

Serve with crusty bread - perfect for sauce mopping!

This one takes inspiration from French onion soup!

Cooking Time: 30 min

Cals 757 · Prot 56 · Carbs 32 · Fat 43

Ingredients

Number of people

Chicken

Chicken breast 400 Grams
Chilli flakes 2 Grams
Dried oregano 2 Grams
Garlic powder 2 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp

Caramelized onion

Brown onion 2 Piece
Olive oil 1 Tbsp
Salted butter 20 Grams
Salt 0.5 Tsp

For bake

Water 150 ML
Chicken stock cube 0.5 Piece
Parmesan 30 Grams
Grated mozzarella 60 Grams

Vegetables

Carrot 2 Piece
Broccoli 200 Grams
Fresh parsley 15 Grams
Salt 0.5 Tsp

This one takes inspiration from French onion soup!

Cooking Time: 30 min

Cals 757 · Prot 56 · Carbs 32 · Fat 43

Instructions

photo

1 Caramelise onions

Preheat the oven to 200°C/180°C fan. Peel and slice the onions finely. Heat a drizzle of oil in a pan over a high heat. Once hot, add the salted butter and the onions. Fry the onions with a pinch of salt for 3-4 min until lightly browned. Reduce the heat to low and cook, over a very low heat, stirring occasionally, for 10 min further or until the onions have fully softened and caramelised. Don't rush this step!

photo

2 Prep chicken

Meanwhile, grease or line a baking dish. Place the chicken breast in the baking dish and sprinkle with the chilli flakes (spicy!)oreganogarlic powdersalt and pepper

photo

3 Bake

Once ready, divide the caramelised onions among the chicken breasts. Boil the measured water and dissolve the chicken stock cube in it. Pour the stock into the baking dish. Grate the Parmesan. Top the chicken with the grated Parmesan and mozzarella. Bake for 20 min or until the chicken is cooked through and the cheese is golden.

photo

4 Prep vegetables

Meanwhile, peel and finely slice the carrots. Separate the broccoli into florets. Chop the parsley.

photo

5 Steam vegetables

Bring a small amount of water to a boil in a pan with a lid. Once boiling, add the carrots, broccoli and salt. Mix well and cover with a lid. Cook over a low heat for 6-7 min or until the vegetables are tender. Drain and fold in the chopped parsley.

photo

6 Serve

Serve the onion chicken with the steamed vegetables (see pro tip and tips for fussy eaters) on the side.

Tips for fussy eaters

Skip the chilli flakes. Serve the cheesy chicken with pasta.

Pro tip

Serve with crusty bread - perfect for sauce mopping!

Ingredients

Number of people

Chicken

Chicken breast 400 Grams
Chilli flakes 2 Grams
Dried oregano 2 Grams
Garlic powder 2 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp

Caramelized onion

Brown onion 2 Piece
Olive oil 1 Tbsp
Salted butter 20 Grams
Salt 0.5 Tsp

For bake

Water 150 ML
Chicken stock cube 0.5 Piece
Parmesan 30 Grams
Grated mozzarella 60 Grams

Vegetables

Carrot 2 Piece
Broccoli 200 Grams
Fresh parsley 15 Grams
Salt 0.5 Tsp
opened box

Making your mouth water?

Hello, flavor! Get all you need to whip up delicious meals right to your door.

Discover Our Boxes

You might also like...