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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 386.5
  • Total Fat: 4.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 1.2 mg
  • Total Carbs: 53.0 g
  • Dietary Fiber: 0.6 g
  • Protein: 38.5 g

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Chicken* in Roasted Red Pepper Sauce* with Oven Roasted Chilli Broccoli* (OR Oven Roasted Asparagus* & Broccoli*)/Lunch or Dinner Low Carb

Submitted by: PAULEY10

Introduction

Low Carb Recipe for Dinner or Lunch. Re-heats well. Low Carb Recipe for Dinner or Lunch. Re-heats well.
Number of Servings: 1

Ingredients

    FOR THE ROASTED BROCCOLI & ASPARAGUS
    200 g broccoli, cut in 5" flowers with stems
    1 tsp chili powder
    1 tsp pepper, black, freshly ground
    240 g asparagus [15 thin, 5-7" spears]
    1 tsp lemon zest
    2 cloves garlic, grated
    cooking spray
    kosher salt to taste (optional)

    OR FOR THE BROCCOLI ONLY
    400 g broccoli, cut in 5" flowers with stems
    2 tsp chili powder
    2 tsp pepper, black, freshly ground

    FOR THE CHICKEN IN RED PEPPER SAUCE
    1/4 c roasted red pepper puree*
    1 tsp roasted jalapeno pepper puree*
    1 tsp roasted garlic puree*
    1/4 c chicken broth*
    3 oz [85 g] chicken breasts, poached*, shredded

Directions

Pre-heat the oven to 425 degrees F. Place an oven rack in the centre of the oven.

Line a baking tray with foil, shiny side down. Lightly coat the foil lined tray with cooking spray.

Spread the broccoli in a single layer on one half of the baking tray. Sprinkle with pepper and chilli powder and kosher salt to taste.

If also cooking asparagus: hold each asparagus spear, about 2" from the cut end, in both hands. Bend. The asparagus will break where it should. Spread the asparagus in a single layer on the foil lined cooking tray with the broccoli. Sprinkle with grated garlic and lemon zest and kosher salt to taste.

Bake the vegetables 10-15 minutes, so a knife can pierce them easily. When cooked to taste take the baking tray out of the oven and remove the vegetables from the tray immediately so they do not over-cook.

While the broccoli and/or asparagus is/are baking, prepare the chicken. In a small non-stick pan add each of the base puree ingredients and the chicken broth. Bring to a simmer. Add the chicken and heat through.

To serve a warm meal, serve the vegetables and chicken in sauce immediately.

To serve cold or as a transportable lunch, let the vegetables and chicken in sauce cool separately. Then pack the vegetables in the bottom of a container with lid, then pour the chicken with sauce over all. Makes a very tasty cold "salad".







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