The Low Carb Diabetic: Hen Kyiv (Kiev) Traybake

Common readers will know that Hen options rather a lot in my menu plans. I do like its versatility, plus the convenience and velocity with which it may be cooked. It has a excessive stage of excellent high quality protein, in addition to B nutritional vitamins, iron, copper and selenium.At present’s recipe is for Hen Kyiv, also referred to as Hen Kiev, it is a dish product of hen fillet pounded and rolled round chilly butter, then coated with egg and bread crumbs, and both fried or baked.

One other plus level with todays recipe, it can save you on washing up! Sure, it is a traybake recipe!

Hen breasts are filled with a creamy garlic and herb comfortable cheese filling and topped with a crunchy breadcrumb topping. They’re roasted alongside root greens and topped with recent parsley for a straightforward any-night meal.

Substances

Serves 4

Technique

1. Preheat the oven to gasoline 6, 200°C, ​ fan 180°C. ​
2. Deliver a pan of water to the boil, add the carrots and parsnips and prepare dinner for 5-6 minutes till beginning to soften. Drain and go away to steam dry within the colander till no water is seen and the carrots and parsnips have dried.​
3. Blitz the bread in a meals blender till it varieties tremendous breadcrumbs. Combine with the tarragon, 1 tsp thyme, lemon zest and garlic. Put aside.​
4. Toss the parsnips, carrot and onion in ​ 1 tbsp oil and remaining 1 tsp thyme on a big baking tray. Season with freshly floor black pepper.​
5. Utilizing a pointy knife, lower a pocket by the centre of every hen breast, guaranteeing the opening doesn’t go the entire means by. Divide the garlic and herb comfortable cheese between the ​4 pockets, then fold over the hen to seal. ​
6. Place the hen on prime of the greens and prime every breast ​ with the breadcrumb combine. Drizzle ​over the remaining 1 tbsp oil and bake on the center shelf of the oven for ​25-30 minutes till the hen is cooked all through and the greens are tender.
7. Serve sprinkled with the parsley.​

Every serving comprises

Fats 14g Carbohydrate 22.6g Protein 42.6g Fibre 5.9gHave you ever tried Root Vegetable Chips?