Chicken with spring vegetables (low salt low carbs)

Name: Chicken with spring vegetables (low salt low carbs)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: World Cuisine
Ingredients: 8 skinless chicken thighs; 12 new baby potatoes (or more if very small); 1 bunch asparagus; 1 packet snow peas; 1 bunch spring onions; 6 clover garlic; 1 bunch chives; Handful fresh thyme; Handful fresh oregano; 1 cube low salt chicken stock; Drizzle olive oil; 1 cup water

7 steps

Prep:15minCook:30min

A delicious and healthy, quick and easy chicken bake with spring vegetables. Low carbs, low sodium, and loaded with healthy vegetables. You can easily adapt this recipe using other seasonal vegetables, such as broccoli, spinach, silver beet, or carrots.

Updated at: Thu, 17 Aug 2023 12:24:54 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories425 kcal (21%)

Total Fat12.4 g (18%)

Carbs28.6 g (11%)

Sugars4.2 g (5%)

Protein49.3 g (99%)

Sodium234.8 mg (12%)

Fiber7.3 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

8skinless chicken thighs

12new baby potatoes

or more if very small

1 bunchasparagus

1 packetsnow peas

1 bunchspring onions

6 clovegarlic

1 bunchchives

fresh thyme

fresh oregano

1cube low salt chicken stock

olive oil

1 cupwater

Instructions

Step 1

Pre-heat the oven to 220C (200C fan).

Step 2

Wash the vegetables. Half the potatoes or leave them whole if very small. Cut the asparagus in half. Cut the spring onion in roughly 10 cm lengths. Trim the snow peas. Crush the garlic. Pick the leaves of the thyme and oregano. Finely cut the chives.

Knife

new baby potatoes12

asparagus1 bunch

spring onions1 bunch

snow peas1 packet

garlic6 clove

chives1 bunch

fresh thyme

fresh oregano

Step 3

On high heat, cook the chicken in a frying pan with a drizzle of olive oil until browned. Remove the chicken and place in a deep oven dish.

Frying Pan

Baking dish

skinless chicken thighs8

olive oil

Step 4

Brown the potatoes in the frying pan and then add to the dish with the chicken. Place the dish in the oven and bake for 10 minutes.

Frying Pan

Step 5

In the meantime, add the vegetables (but not the garlic and herbs) to the pan and sauté for 1-2 minutes on medium heat. Place them in a bowl and set aside.

Frying Pan

Step 6

Add another drizzle of olive oil to the pan and cook the herbs and garlic until softened. Add the stock and water and let simmer for 1-2 minutes.

Frying Pan

olive oil

cube low salt chicken stock1

water1 cup

Step 7

Add the vegetables and pour the sauce over the chicken and potatoes in the oven and bake for another 5-10 minutes, until the potatoes are soft. Enjoy!

View on Jackie Z goes low carb & low sodium

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