Chicken and Veg with Balsamic Drizzle (Keto; Paleo)

Chicken and Veg with Balsamic Drizzle

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.

– – – – – – – – – – – – per serving – – – – – – – – – – – –
Carbs 12g
(7.6%); Fat 39g (57.8%); Protein 53g (34.6%)
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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Print Recipe
Chicken and Veg with Balsamic Drizzle (Keto; Paleo; Dairy-free)
A colourful, high-fibre chicken and veg dinner featuring cauliflower rice. The predominant flavours are the fresh basil stirred through at the end and the delicious balsamic mustard drizzle. All this at 12g carbs per serving.
Chicken and Veg with Balsamic Drizzle
Votes: 4
Rating: 5
You:
Rate this recipe!
Course Main Dish
Cuisine General
Prep Time 15 minutes
Cook Time 35 minutes
Servings
people
Ingredients
For the chicken and vegetables
  • 4 large chicken thighs skin-on
  • salt
  • 3 TB olive oil or lard
  • 1/2 onion peeled and finely sliced
  • 3 cloves garlic finely sliced
  • 500 g blitzed cauliflower florets
  • 200 g large asparagus chopped
  • 2 organic tomatoes quartered
  • generous handful basil leaves
For the balsamic drizzle
  • 100 g balsamic vinegar
  • 2 tsp wholegrain mustard
Course Main Dish
Cuisine General
Prep Time 15 minutes
Cook Time 35 minutes
Servings
people
Ingredients
For the chicken and vegetables
  • 4 large chicken thighs skin-on
  • salt
  • 3 TB olive oil or lard
  • 1/2 onion peeled and finely sliced
  • 3 cloves garlic finely sliced
  • 500 g blitzed cauliflower florets
  • 200 g large asparagus chopped
  • 2 organic tomatoes quartered
  • generous handful basil leaves
For the balsamic drizzle
  • 100 g balsamic vinegar
  • 2 tsp wholegrain mustard
Chicken and Veg with Balsamic Drizzle
Votes: 4
Rating: 5
You:
Rate this recipe!
Instructions
  1. Preheat the oven to 180°C / 355°F.
  2. 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.)
    Chicken and Veg with Balsamic Drizzle
  3. (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)
  4. 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.
  5. As soon as the chicken has been put in the oven, heat two thirds of the olive oil (or melt 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.
  6. 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.
  7. 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.
  8. 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 olive oil (or melted lard). 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.
  9. 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...
  10. 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.
  11. Finely slice the basil leaves and add this to the cauli/veg mix too. Set aside to keep warm.
  12. 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.)
  13. 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.
  14. The full macro-breakdown (and allergens) can be found further down this page (keep scrolling), as well as the link to PIN THE RECIPE (for those on Pinterest). There is also a comment facility, so do let me know how you get on...
Recipe Notes

Since olive oil is somewhat unstable when heated, I do advise you select lard to fry food. It's inexpensive and can be found in the same aisle as butter.

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Summary
recipe image
Recipe
Chicken and Veg with Balsamic Drizzle (Keto; Paleo; Dairy-free)
Author
Published On
Total Time
Average Rating
51star1star1star1star1star Based on 5 Review(s)
Macro Details per serving
7.6%              Carbs
34.6%            Protein
57.8%            Fat

Nutritional Information per serving

Calories                         614Kcal / 2569kJ
Fat                                 39g
 of which saturates        9g
Carbohydrates              12g (for my US readers, these are what you refer to as net carbs. See below*)
 of which sugars            9.8g
Fibre                              4.5g
Protein                           53g

*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 12g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.

Allergens
Mustard
Sulphites (may contain)




See all the Low-carb Dinner recipes on Fats of Life:

Ribeye with Creamy Blue Cheese & Red Onion Relish (Keto)
Sea Bass with Chili-lime Butter (Keto)
Asparagus & Four-Cheese Quiche (Keto)
Ultimate Ribeye with Chimichurri (Keto; Paleo)
Cauliflower, Bacon & Cheddar Soup (Low-carb)
Chicken Chili Soup
Keto Chicken and Chili Soup
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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site are meticulously calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data. The author is not a medical professional and this website has been designed only to provide you with recipes to suit the keto lifestyle you have chosen and discussed with your GP. The macros calculations are provided as a courtesy to you based on Monya’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 for you.


 

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