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Monday 25 August 2014

Mediterranean Chicken Tray Bake

Well I wish I could say that here in the UK we are experiencing some Mediterranean weather …but these past few days has been a mixed bag of weather. It’s what we Brits have come to expect and we just love talking about the weather ….. or maybe good low carb food which does not spike blood sugar levels ! Now this is a lovely, simple and reasonably priced meal that tastes great.
Ingredients - Serves Four

2 red peppers, deseeded and cut into chunks
1 red onion, cut into wedges
2 tsp olive oil
4 skin-on chicken breasts
½ x 150g pack full-fat garlic & herb soft cheese
200g pack cherry tomatoes
handful black olives
1.Heat oven to 200C/180C fan/gas 6.
2.Mix the peppers and onion on a big baking tray with half the oil.
3.Transfer to the oven and cook on the top shelf for 10 mins.
4. Meanwhile, carefully make a pocket between the skin and the flesh of each chicken breast, but don’t pull off the skin completely.
5.Push equal amounts of cheese under the skin, smooth the skin back down, brush it with the rest of the oil, season, then add to the tray along with the tomatoes and olives.
6.Return to the oven and cook for 25-30 mins more, until the chicken is golden and cooked.
The carbs per serving is 9. So a great, meal if you are living the LCHF lifestyle. Why not serve with whole green beans, or buttery mashed swede.

All the best Jan

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