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Roast Chicken, Heaps of Vegetables & Gravy

Roast Chicken, Heaps of Vegetables & Gravy

Put on your Sunday best! This recipe is a Sunday hero as it shows you a healthier way to create the ultimate calorie-friendly roast dinner. Succulent chicken, bountiful veg and homemade gravy - it's a recipe for success!

Ingredients

  • 500g carrots, washed and chopped into chunks
  • 320g large red onions, thickly sliced
  • 500g butternut squash, peeled and chopped into chunks
  • 3 sprigs of rosemary
  • 3 tbsp. olive oil
  • 4 garlic cloves, whole, unpeeled and crushed
  • 1 x 1.4kg whole chicken (160g cooked meat per person)
  • 640g new potatoes, skins on and halved
  • 1 lemon
  • 200g green beans, topped and tailed
  • 1 1/2 cups of boiling water
  • 1 tbsp. cornflour mixed well with 2 tbsp. cold water

Preparation time:

Cooking time:

Skill level:

Easy

Serves:

Four

Method

  1. Preheat the oven to 220°C (200°C Fan)

  2. Take a large non-stick baking tray and add the carrots, onions and butternut squash. You can leave the skin on all the vegetables if you like. Next, add the rosemary sprigs, 1 tbps. olive oil, garlic and season well. 

  3. Then, place the chicken on top. Pour over 1 tbsp. olive oil and let any drips fall onto the vegetables. Season with salt and pepper and place the whole lemon in the chicken.

  4. Put the chicken in the oven for approx. 1 hr 15 minutes or until cooked through.

  5. Meanwhile, place the new potatoes in another roasting tray and drizzle over 1 tbsp. olive oil. Add salt and pepper and leave aside.

  6. Halfway through cooking the chicken, mix all the chicken juices through the vegetables and place the potatoes in the oven.

  7. Once the chicken is cooked, remove from the oven and rest for 10 minutes.

  8. Put the green beans in a pan of boiling water and cook for 5 minutes while making the gravy. 

  9. To make the gravy, take 100g of cooked vegetables (including a garlic clove squeezed out of its skin) and place them in a small pan. Mash the vegetables down with a fork and then add all the cooking juices from the chicken. Heat gently before adding 1 1/2 cups of boiling water. Season well and bring to the boil. Next, add the cornflour paste and bring back to simmering. Simmer until the gravy thickens. Use a hand blender and carefully blend. Season well.

  10. Assemble your roast dinner with 160g cooked meat per person plus your vegetables and gravy.

Nutritional information per serving:

kcalories

594

protein

48g

carbs

53g

fat

21g

Print recipe

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