Healthy roast chicken
From kerrymarie 16 years ago
- 75 minutes to make
- Serves 6
Yummy roast dinner and half the calories of a normal roast dinner! 338 calories per serving.
Ingredients
- 1 lemon, shopping list
- A couple sprigs of rosemary, shopping list
- A couple sprigs of thyme, shopping list
- 6-8 cloves of garlic, shopping list
- sea salt & ground black pepper, shopping list
- olive oil, shopping list
- 1.8-2kg free range chicken, shopping list
- 300g new potatoes, shopping list
- 1/2 butternut squash, shopping list
- 2 red onions, shopping list
- 250ml white wine shopping list
How to make it
- Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC. Finely grate the zest from the lemon and mix in a bowl with the herbs, two cloves of the garlic, peeled and chopped, and some salt and pepper. Add a teaspoon of olive oil and rub the mixture between the skin and the chicken breast.
- This isn't a glamorous job, but it does make it taste good. You basically pull the skin up off the breast, keeping it attached.
- You then stick your fingers up between the skin and meat and rub the mixture in. Finally, halve the lemon and pop inside the chicken cavity.
- Put the chicken in a roasting tray and cook for 20 minutes, then turn the temperature down to 190ºC, or 170ºC for a fan oven, and continue roasting for another 50 minutes.
- I sometimes turn the chicken to cook breast-side down halfway through cooking because this keeps it very moist, though it is less visually appealing because the skin doesn't crisp so much.
- Place the potatoes, squash, red onion and remaining garlic cloves in a separate roasting tray and sprinkle with a little olive oil and sea salt.
- The vegetables need to go in for the last hour. When the time is up, put the chicken and vegetables onto a plate, cover and leave to rest for 10 minutes.
- Put the tray onto the heat and add the wine. Season and let bubble away for a couple of minutes, stirring and making sure that you get all the chicken residue from the bottom of the pan.
- Serve the roast chicken (skin off) with French beans, or broccoli stir-fried with chilli and garlic.
nanny
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" It was excellent "