By Jackie Ziegler
Spring chicken oven bake (low salt low carbs)
7 steps
Prep:10minCook:25min
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 12:23:08 GMT
Nutrition balance score
Great
Glycemic Index
52
Low
Glycemic Load
16
Moderate
Nutrition per serving
Calories435.9 kcal (22%)
Total Fat12.7 g (18%)
Carbs30.9 g (12%)
Sugars4.4 g (5%)
Protein50 g (100%)
Sodium243 mg (12%)
Fiber8.7 g (31%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
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 length. Trim the snow peas. Crush the garlic. Pick the leaves of the herbs.
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.
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.
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.
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.
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 and low sodium
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Notes
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