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Roast Chicken

Roast Chicken

There’s nothing as comforting as a lovely Sunday roast dinner, but we think that our recipe makes it even better by being guilt free at just 600 calories per serving. With 140g of chicken per portion, a good serving of our fat free roasties, and steamed broccoli and carrots, there’s no need to miss out on a lovely Sunday dinner with the family.

Ingredients

  • 1 large whole chicken, without giblets.
  • 900g potatoes
  • 1 tbsp. plain flour
  • 450g carrots
  • 400g broccoli
  • 4 heaped tsp. gravy powder
  • 280ml boiling water
  • Salt and pepper to season
  • 1 cal spray
  • 1 lemon
  • Small bunch fresh thyme, rosemary, bay or sage

Preparation time:

Cooking time:

Skill level:

Medium

Serves:

Four

Method

  1. Preheat the oven to 200 degrees.

  2. Unpack the chicken and spray with 1 cal spray rubbing in until the skin is coated (calorie count allows for 20 sprays!). Chop the lemon in half, and place half inside the cavity along with the herb of your choice. Place in a roasting tray in the middle of a preheated oven at 200 degrees.

  3. The roasting time will differ depending on the size of the chicken. It needs 20 minutes per pound (or 450g) of weight, plus an extra 20 minutes.

  4. Peel and chop the carrots, and chop the broccoli placing to the side ready for steaming. About 20 minutes before the chicken is due to come out start steaming both veggies-they will need 30-45 minutes cooking time. Start the potatoes boiling once the vegetables are on.

  5. Peel the skin off the potatoes, cut them into evenly sized small pieces place in a saucepan filled with water and bring to the boil. Once water is boiling, salt the water and boil for 5 minutes.

  6. Drain the potatoes; return the pieces to the pot (although no on the heat!). Sprinkle over the flour and place the lid back on the pan. Now whilst holding the lid on tightly, shake the pan as roughly as you can to marring the edges which helps get the potatoes nice and crunchy!

  7. Place potatoes onto a baking tray and make sure they are in a single layer (don't crowd the potatoes, or the edges won't get crispy). Give it a good sprinkling of sea salt and freshly cracked black pepper, and they are ready to go onto the top shelf of the oven. Roast for 45-55 minutes at 220 degrees – but keep an eye on them.

  8. When the chicken is roasted take it out and allow it to rest for about five minutes in a warm place. Carve or pull the meat from the carcass as you prefer and place on a serving plate.

  9. Add boiling water to the Bisto granules in a jug and stir well.

  10. Serve 70g of breast meat and 70g of dark to each person, and 50ml of gravy.

Nutritional information per serving:

kcalories

600

protein

g

carbs

g

fat

g

Print recipe

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