French Onion Chicken Bake
with Cauli Puree and Green Beans
This one takes inspiration from French onion soup!
Cals 557 · Prot 60 · Carbs 39 · Fat 18
Low Carb
40 min
This one takes inspiration from French onion soup!
Cals 557 · Prot 60 · Carbs 39 · Fat 18
Low Carb
Ingredients
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
Butter
4*
20 Grams
Salt
0.5 Tsp
For bake
Water
150 ML
Chicken stock cube
4*5*9*15*
0.5 Piece
Parmesan
4*
30 Grams
Grated mozzarella
4*
60 Grams
Vegetables
Carrot
2 Piece
Broccoli
200 Grams
Fresh parsley
15 Grams
Salt
0.5 Tsp
Allergens
*4 Milk, *5 Eggs, *9 Soya, *15 Celery
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2320 / 557 |
| Fats (g) | 18.3 |
| of which saturated (g) | 10.4 |
| Carbohydrates (g) | 39 |
| of which sugars (g) | 19.7 |
| Fibers (g) | 10.6 |
| Proteins (g) | 59.6 |
| Salt (g) | 2.6 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
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 onions with a pinch of salt.
- Fry for 3-4 min or until lightly browned.
- Reduce the heat to medium.
- Cook, stirring occasionally, for 10 min further or until the onions have fully softened and caramelised.
Tip! Taking your time in browning the onions will ensure they are soft, brown and naturally sweet.
2 Prep chicken
- Meanwhile, boil the measured water and dissolve the 0.5 chicken stock cube in it.
- Place the chicken breast in a baking dish and sprinkle with the chilli flakes (spicy!), oregano, garlic powder, salt and pepper.
- Grate the Parmesan.
Tip! Sensitive to spice? go easy on the chilli flakes.
3 Bake chicken
- Once ready, divide the caramelised onions among the chicken breasts.
- Pour the stock into the baking dish.
- 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.
Tip! To check if the chicken is cooked, insert a knife into the meat - if the juices run clear, it's ready!
4 Make puree
- Meanwhile, roughly chop the cauliflower.
- Bring a large pot of salted water to a boil.
- Add the cauliflower.
- Cook, covered, for 10-12 min until soft.
- Drain.
- Add to a food processor with the cream cheese.
- Blitz for 1-2 min until smooth.
- Season well with salt and pepper.
- Reserve the pot.
5 Boil green beans
- Trim the green beans.
- Return the pot with salted water and bring it to a boil.
- Cook the green beans for 3-4 min or until tender.
- Drain once cooked.
6 Serve
- Serve the French Onion Chicken Bake with Cauli Puree and Green Beans.
- Drizzle the chicken over with any chicken stock from the baking dish.
Tip! Serve with crusty bread - perfect for sauce mopping!
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