Easy Loaded Chicken Bake

This recipe from The Healthy Mummy 28 Day Weight Loss Challenge Keto Lite meal plan and is high in protein to boost your metabolism and blast fat.

To save time with meal prep make meals in bulk. Either make two batches of every family dinner you prepare or one larger batch. Then you can have leftovers for another day or reheat for lunch.

The Healthy Mummy Keto Lite meal plan DOESN’T get people into a state of ketosis, it’s more about the macro split of meals each day i.e. moderate protein, higher in healthy fats, lower in carbs. Not harsh but still effective.

About The Healthy Mummy Keto Lite

When our Nutritionist designed The Healthy Mummy Keto Lite: Safe for Mums meal plan, the recipes selected were closer to a low carb, moderate protein and moderate to high fat split.

We’ve allowed a variation in each macro-nutrient so our mums have more flexibility in meal planning and offer a wider range of meals suitable for families, compared with a strict ketogenic diet.

What we aimed for was to have each meal as close to this range as possible:
Carbohydrates 15-30%
Fat 40-70%
Protein 15-30%

Some recipes have lower carbs or higher proteins, but the majority of the recipes fit inside these guidelines.

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Easy Loaded Chicken Bake

This recipe from The Healthy Mummy 28 Day Weight Loss Challenge Keto Lite meal plan and is high in protein to boost your metabolism and blast fat.

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Course

Main Dish

Prep Time

15 mins

Cook Time

45 mins

Servings

MetricUS Imperial

Ingredients

• 2 cups kale cut into small pieces (60 grams)
• 3 small sweet potato chopped into 3cm cubes (480 grams)
• 600 grams chicken thigh fillets chopped into 3cm cubes
• 1 tsp sweet paprika (1 grams)
• 2 cloves garlic crushed (6 grams)
• 1 red onion sliced (100 grams)
• 1 tbs extra virgin olive oil (15 mls)
• 3 bacon rasher lean & trimmed, diced (81 grams)
• 1 & 1/2 cups cheddar cheese, reduced-fat grated (180 grams)
• 2 spring onion sliced (30 grams)
• 1/3 cup reduced-fat Greek natural yogurt (80 grams)

Course Main Dish Prep Time 15 mins Cook Time 45 mins Servings MetricUS Imperial Ingredients 2 cups kale cut into small pieces (60 grams) 3 small sweet potato chopped into 3cm cubes (480 grams) 600 grams chicken thigh fillets chopped into 3cm cubes 1 tsp sweet paprika (1 grams) 2 cloves garlic crushed (6 grams) 1 red onion sliced (100 grams) 1 tbs extra virgin olive oil (15 mls) 3 bacon rasher lean & trimmed, diced (81 grams) 1 & 1/2 cups cheddar cheese, reduced-fat grated (180 grams) 2 spring onion sliced (30 grams) 1/3 cup reduced-fat Greek natural yogurt (80 grams)

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Instructions

1. Preheat oven to 190C / gas mark 5.
2. Place the kale at the bottom of a baking dish. Spread over the sweet potato pieces.
3. Coat the chicken pieces with paprika and garlic and scatter over the sweet potato in the dish. Top with the onion slices.
4. Drizzle oil over everything and bake uncovered for about 30 minutes or until sweet potato and chicken are cooked through.
5. Remove from the oven. Sprinkle over the bacon pieces and cheese.
6. Return to the oven and cook for another 10-15 minutes or until the cheese has melted and bacon is golden.
7. Divide into 6 bowls and top with some spring onions and a dollop of yogurt to serve.
8. Store leftovers (without the garnishes) in an airtight container in the fridge for 3-4 days or freeze for up to 3 months. Reheat when ready to serve again and top with garnishes.

Recipe Notes

This recipe contains 394 calories per serve.

This recipe is from the 28 Day Weight Loss Challenge Keto Lite meal plan. Join today for loads more delicious Keto Lite meals.