Serves 4 – Preparation: 20 minutes – Cooking: 40 minutes
Units per serve
Lean meat, fish, poultry, eggs, tofu 1.5
Low-carb vegetables 2
Mod-carb vegetables 1
Healthy fats 4
8g carb per serve
INGREDIENTS
4 × 180 g chicken thigh cutlets (thigh with bone in)
300 g brussels sprouts, trimmed and halved lengthways
olive oil spray, for cooking
3⁄4 cup (180 ml) salt-reduced chicken stock
4 tomatoes, quartered lengthways 300 g marinated artichoke hearts from a jar, halved lengthways
1⁄2 cup (70 g) pitted kalamata olives
2 bunches asparagus, trimmed
Almond and mustard crust
40 g raw almonds
1 tablespoon chopped flat-leaf parsley 1 teaspoon finely grated lemon zest
2 teaspoons Dijon mustard
Dressing
40 g pecans or walnuts, finely chopped
1 tablespoon chopped flat-leaf parsley 2 tablespoons red wine vinegar
1 tablespoon olive oil
METHOD
Preheat the oven to 200°C (180°C fan-forced).
Heat a large flameproof baking dish over medium heat. Add the chicken and brussels sprouts and spray lightly with olive oil. Cook, turning occasionally, for 5–6 minutes or until browned all over. Transfer to a plate.
Meanwhile, to make the almond and mustard crust, place all the ingredients in a food processor and process until finely chopped and well combined. Season to taste with freshly ground black pepper. Press the mixture over the top of each piece of chicken.
Pour the chicken stock into the baking dish and stir to scrape any residue off the bottom. Cook for 1–2 minutes or until the liquid has reduced slightly. Remove from the heat and return the sprouts and chicken, crust-side up, to the dish, along with the tomato, artichoke hearts and olives. Spray the tomatoes and artichokes with oil, cover with foil and bake for 15 minutes. Remove the foil and cook for a further 15 minutes or until the chicken and vegetables are tender.
Meanwhile, to make the dressing, combine all the ingredients in a small bowl. Season to taste with freshly ground black pepper.
Steam the asparagus in a steamer basket over a large saucepan of simmering water for 3–4 minutes or until just tender.
Divide the chicken and vegetables evenly among four plates and pour over the pan juices. Serve with the asparagus, drizzled with the pecan dressing.
Extra tip:
For an extra 10 g carbs per serve, accompany with 200 g (50 g per person) cooked quinoa (this is 60 g raw quinoa; 15 g per person).
This recipe is extracted from The CSIRO Low-Carb Diet book by Associate Professor Grant Brinkworth and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.
