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Balsamic Chicken Thighs with Broccoli & Tomatoes

442calories
47 gprotein
14 gnet carbs
742 mgsodium
45 mintotal

Garlicky chicken thighs with broccoli, burst cherry tomatoes and red onion roasted alongside, glazed with reduced balsamic and thyme.

Keeps well

Fridge 3 days, freezer 3 months.

Numbers you can cook to

14 g of net carbs and 47 g of protein per serving, with no added sugar — the figures printed in the book.

15 minutes of prep

Then 30 minutes of cooking, 45 minutes in all.

The recipe

Balsamic Chicken Thighs with Broccoli & Tomatoes

Prep 15 minCook 30 minTotal 45 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Heat the oven to 425°F (220°C). Toss the broccoli, tomatoes and onion with half the oil, salt and pepper on a baking sheet.
  2. Rub the chicken with the rest of the oil, salt and pepper and the garlic and set it on a second sheet. Roast both for 20 to 25 minutes, until the tomatoes burst and the chicken reaches 165°F (74°C).
  3. Meanwhile simmer the balsamic for 5 minutes, until syrupy. Brush half on the chicken for the last 5 minutes; toss the vegetables with the thyme and drizzle with the rest.
Chef’s tipFiber first: Start with the broccoli and tomatoes, then the chicken.
KeepFridge 3 days, freezer 3 months. The fourth portion goes in the freezer for day 7.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

442Calories
47 gProtein
19 gCarbs
14 gNet carbs
5 gFiber
20 gFat
4 gSaturated fat
742 mgSodium

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High-Protein Diabetic Cookbook
This recipe is from the cookbook

High-Protein Diabetic Cookbook

For the newly diagnosed: 100 recipes with the net carbs under each one, and a 30-day plan you cook three times a week.

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