The great flavour of this chicken and veg dish is enhanced further by the addition of fresh basil and roasted vegetables. I especially love the balsamic mustard reduction which is drizzled over at the end – it brings a sharpness that shapes the whole dish (and a key flavour to the end-result). 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 below. Remember, always preheat your oven and prep all your components before you even start cooking – its good practice for any cook. As amazing as this dish is, you may want to save it for a day after intermittent fasting because it still calculates at 12g carbs per serving. Be sure to see all the Poultry dishes on the site.
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Carbs 12g | Fat 39g | Protein 53g
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Fats of Life® is a blog that I run as a hobby, but did you know that I am also the author of two cookbooks? My first book Keto Kitchen (published by Kyle Books in 2020) is available worldwide (and has remained one of the best-selling low carb cookbooks in the UK). My second book Lazy Keto Kitchen (coming mid-year, 2021) is currently available to pre-order.
“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. Happy Cooking, everyone!” – Monya
Chicken and Veg with Balsamic Drizzle (Keto)
For the chicken and vegetables
- 4 large chicken thighs, skin-on
- 3 TB lard
- 1/2 onion, peeled and finely sliced
- 3 cloves garlic, finely sliced
- 500 g (17.6 oz) blitzed cauliflower florets
- 200 g (7.1 oz) large asparagus, chopped
- 2 organic tomatoes, quartered
- generous handful basil leaves
For the balsamic drizzle
- 100 g (3.5 oz) balsamic vinegar
- 2 tsp wholegrain mustard
- Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
- 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 lard 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 lard (melted). 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.
A new-and-improved version of this delicious recipe features in my cookbook KETO KITCHEN.
For those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category. You can also drop me a comment if you have any questions about this recipe. I will do my best to reply as quickly as possible. Monya xxx
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Nutritional Information per serving
Calories 614Kcal / 2569kJ
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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
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