Roast chicken

Low in fat & full of flavour


Chicken is a wonderful, low fat food – especially when you eat it without the skin.


Ingredients - Serves 6 Adults

  • 1 medium-sized chicken, around 3-4lb / 1½kg
  • 6 medium parsnips
  • 6 medium carrots
  • 2 tablespoons olive oil
  • 4 large potatoes
  • Salt and pepper to taste

Method

Chicken

  1. Preheat oven to 180˚C / 350°F / Gas mark 4
  2. Remove chicken from its wrapping and dispose of it straight away
  3. Remove the bag of giblets from the cavity of the bird if there are any in. It should say on the packaging if giblets are included
  4. Place the bird directly into a roasting tin with its breast-side up
  5. Place the roasting tin on an oven rack in the middle part of the oven.
  6. Roast the chicken for 20 minutes for every pound in weight and 20 minutes over or until the juices run clear when a sharp knife is inserted into the joint between the body and the thigh
  7. Remove chicken from oven, cover loosely with foil and let it rest for 10 minutes before carving

Vegetables and Potatoes

  1. Preheat oven to 180˚C / 350°F / Gas mark 4
  2. Wash, and peel the parsnips. Cut into sticks, each about 2 inches long and ¼ inch thick
  3. Wash, and peel the carrots. Cut into sticks, each about 2 inches long and ¼ inch thick
  4. Peel and cut potatoes into large pieces
  5. Parboil the vegetables and potatoes for 3 minutes
  6. Drain the vegetables and potatoes, spread in a roasting tin and drizzle with a small amount of olive oil
  7. Roast the vegetables and potatoes in the preheated oven for about 20 minutes, stirring occasionally

Serving Suggestions

Try using seasonal vegetables in this recipe

info

Baking or roasting chicken helps to keep fat levels low and including plenty of vegetables helps you to meet your targets for 5-a-day

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Roast chicken

Serves

6 Adults

6 Adults

Preparation Time

15 Minutes

15 Minutes

Cooking Time

90 Minutes

90 Minutes

Cost

Low

Low

5-a-day

2 Of Your 5 A Day

2 Of Your 5 A Day

Utensils Needed

Baking Tray, Chopping Board, Chopping Knife, Saucepan, Vegetable Peeler

Baking TrayChopping BoardChopping KnifeSaucepanVegetable Peeler
1/6 of the recipe contains
Energy
1747kj
415kcal
21%
Fat
7.9g
11%
Saturates
1.5g
8%
Sugars
11.3g
13%
Salt
0.3g
5%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (488g)
Energy358Kj 1747Kj
85Kcal 415Kcal
Fat1.6g 7.9g
(of which saturates)0.3g 1.5g
Carbohydrate9.8g 48g
(of which sugars)2.3g 11.3g
Fibre2.2g 10.6g
Protein6.7g 32.5g
Salt0.1g 0.3g

Recipe rating

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