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

Method
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

Thanks for posting this up Jan!
I've made this dish up before and we all loved it!

Jan1 wrote:

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

Method
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

That looks lovely as is the suggestion of buttery swede. I've steered clear of it so far thinking that as a root veg it would be high carb. I shall enjoy it again, guilt free now, especially as the weather has turned so autumnal. Thanks for posting, Jan

Jan1 wrote:

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

Method
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

Sorry bumping my own post up ........

Just thought you may wish to consider this lovely easy, low carb recipe for Friday Night Dinner? Well why not  

All the best Jan