Roast Chicken and Vegetables

Serves
4-6 people
Cook time
2 hours
Prep time
40 mins

BENEFIT

This dinner is high in protein to provide the building blocks for making new tissues such as muscle and bone. It is also high in magnesium which helps to turn food into energy.

Ingredients

  • 1 whole chicken (approx. 1.6kg, free range or corn fed are the best.)
  • 1 lemon (halved)
  • 2 tbsp olive oil
  • 4 cloves garlic
  • 15g thyme (small bunch)
  • 15g basil (small bunch)
  • 2 onions (medium)
  • 4 carrots
  • 2 parsnips
  • 6 whole potatoes (preferably new potatoes, small)

Directions

  1. Mix together the juice from the lemon, 2 tablespoons of olive oil, 4 crushed garlic cloves and chopped thyme and basil.
  2. Rub half this mixture under the skin of the chicken and leave to marinate for 1-2 hours in the fridge for a stronger flavour. Alternatively, leave to marinate while the oven preheats and then cook. Leave aside the remaining mixture for later.
  3. Preheat the oven to 220°C (200°C for fan oven).
  4. Put the chicken onto a roasting tray and place in the oven for an hour and a half (this may vary depending on the size of the chicken, check the packaging for further instructions). Another way to tell if it is ready is if the legs break away easily or by cutting into the flesh and checking that there are no pink bits and that juices run clear.
  5. Prepare the carrots and parsnips by washing, peeling and cutting lengthways into large chunks. Peel and chop the onion into large pieces. Wash and peel the potatoes and cut into large wedges.
  6. Add the vegetables into a large pan of water and bring to the boil then reduce to a simmer for 5-10 minutes. Drain.
  7. Place the vegetables in a deep baking tray and pour over the remaining flavouring mixture.
  8. Reduce the heat of the oven to 200°C (180°C for fan oven) for the last 15-20mins of cooking and roast the vegetables for this time.
  9. Remove the chicken and vegetables from the oven. Remove the skin and legs from the chicken and serve by cutting up the white chicken breast.

BENEFIT

This dinner is high in protein to provide the building blocks for making new tissues such as muscle and bone. It is also high in magnesium which helps to turn food into energy.

High in:

  • Protein
  • Vitamin C
  • Folate
  • Potassium
  • Magnesium
  • Vitamin B6
  • Niacin
  • Thiamin
  • Riboflavin

Low in:

  • Saturated fat
TIP

To make this dish a healthy option, choose the white cuts of meat only. If you are making gravy remember to keep the meat juices and add these in with a stock cube and water.