What to eat tonight: Balsamic roast chicken with rocket, roast tomatoes and Parmesan

Domini Kemp and Patricia Daly’s balsamic roast chicken with rocket, roast tomatoes and Parmesan
Serves 4

A healthy version of Sunday roast chicken, it’s also a simple one-pot dish that can be whipped up in under an hour.

Ingredients

• 4 chicken breasts, skin on (520g)
• 2 tbsp olive oil (26g)
• Few tbsp balsamic vinegar (22.8g)
• 1 tbsp Worcestershire sauce (18g)
• Few cloves of peeled garlic (9g)
• Some thyme or rosemary if you have it (5g)
• Salt and pepper (3g)
• 1 pack of cherry tomatoes, sliced in half (250g)
• 4 handfuls of rocket (90g)
• Few chunky shavings of Parmesan or Pecorino (20g)

Method

1  Preheat the oven to 180ºC. Plop the chicken into a roasting tray (wash your hands!) and pour over the olive oil, balsamic vinegar and Worcestershire sauce. Add in some garlic and herbs and season well, then add the cherry tomatoes (or leave them out if you hate them).

2  Cover the roasting tray with a baking tray to form a lid (this just stops it drying out too much, but foil will do) and cook for about 10 minutes. Remove the lid/tin foil, turn the chicken pieces over and baste with the cooking juices. Give it another blast for another 5-10 minutes, until the chicken is fully cooked through. If you aren’t sure or if your chicken breasts are ginormous, then just slice one in half lengthways and give it a few more minutes if it looks a little pink.

3  Arrange the rocket on four plates, top with chicken and some tomatoes and loads of the cooking juices (which is like a warm and simple vinaigrette). Top with some Parmesan shavings and serve.

Per portion

Net carbs: 4.8G/6%
Protein: 40.8G/49%
Fat: 16.6G/45%
Fibre: 1.3G
Calories: 332

Extracted from The Ketogenic Kitchen by Domini Kemp and Patricia Daly (Gill Books, €27.99). Photograph by Joanne Murphy.