French Onion Chicken Bake

with Steamed Vegetables
Low-Carb
Calorie smart
This one takes inspiration from French onion soup!
Cooking time: 30 min
Cals 599 · Prot 56 · Carbs 36 · Fat 23
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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

Caramelised 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

Instructions

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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 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!
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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
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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.
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4 Prep vegetables
Meanwhile, peel and finely slice the carrots. Separate the broccoli into florets. Chop the parsley.
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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.
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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!

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