MUSTARD CHICKEN WITH STEAMED VEGETABLES

Yes, I do mean 2 tablespoons of hot, strong English mustard. The heat disappears in the oven, leaving delicious mildly spiced chicken on a bed of sweet roast onions. Steaming vegetables in a parcel intensifies their flavour.

Serves 2 • Per serving of chicken and onions: 7.5g net carbs

• 0.8g fibre

• 39.2g protein

• 27.5g fat 463kcal. Per serving of Savoy cabbage and carrots: 3.9g net carbs

• 3.2g fibre • 1.3g protein • 4.3g fat • 66kcal

• 1 onion, finely sliced

• 3tbsp extra-virgin olive oil

• Salt and freshly ground black pepper

• 4tbsp white wine or water 2 sprigs of rosemary

• 2tbsp English mustard 2 medium skinless chicken breasts

For the vegetables

• 200g (7oz) Savoy cabbage and carrots, thinly sliced

• A knob of butter

• Zest of ½ a lemon

• A pinch of cumin seeds

Preheat the oven to 220°C/fan 200°C/gas 7. Toss the onion, 2tbsp of the oil and some seasoning together, then divide into 2 piles in an ovenproof dish. Pour the white wine over and lay a rosemary sprig on each pile. Spread the mustard over both breasts with the back of the spoon (first spoon the mustard out of the jar into a separate bowl so you aren’t going back and forth between the uncooked chicken and the jar). Lay them on top of the onion. Drizzle with the remaining oil and grind a little pepper over.

Cook for 20 minutes, or until the chicken is cooked through and pink juices no longer run out when the thickest part is pierced with a fork.

To make a parcel for the vegetables, cut a rectangle of baking parchment at least 10cm larger than the food you are about to cook. Lay the veg, butter, lemon zest and cumin in the centre of the parchment. Bring the long ends up together and fold them over by about

2cm then repeat a few times to seal the top, so you have a long parcel with open ends. Now twist each of these ends like a sweet wrapper.

Transfer to a baking tray and place in the oven. The vegetables will take 7-15 minutes depending on their density and size. The finer you cut them, the quicker they will cook. You can press the top of the parcel to feel the give in the vegetables.

Serve alongside the chicken.