Pot-roasted chicken

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

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This easy pot roast chicken is lower in calories and saturated fat than traditional roast chicken, but equally delicious.

Serves: 6

Time to make: 1 hr 30 mins

Ingredients

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1 whole size 12 chicken (1.2 kg), skin removed
1 bulb garlic
1 small lemon, sliced
3 sprigs fresh rosemary
2 sprigs fresh thyme
3 medium potatoes, peeled, chopped
2 medium carrots, peeled, chopped
1 parsnip, peeled, chopped
2 cups salt-reduced chicken stock
1 cup white wine
1 tablespoon cornflourcornstarchX

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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1 Preheat oven to 180°C. Remove skin from chicken using scissors. Rinse the inside with cold water. Pat dry.

2 Fill with half the unpeeled garlic cloves, half the lemon slices and half the herbs.

3 Place chicken in a pot. Secure legs together with string or twine. Add vegetables, stock, wine and the remaining garlic, lemon and herbs.

4 Cover with a tight-fitting lid. Cook for 1 hour 20 minutes.

5 Once cooked, drain chicken to remove any excess oil. Thicken sauce a little with cornflour. To do this, mix cornflour with a little juice to form a paste then return to pan and stir through to thicken.

5 Serve chicken with vegetables. Garnish with fresh rosemary, if you prefer.

Variations

Make it gluten free Check stock and cornflour are gluten free.

HFG tip

Old favourite: Roast chicken (per serve)

Ingredients: chicken, gravy, potatoes, vegetables
Total energy 3260kJ
Total fat 48g (17g saturated fat)

New favourite: Pot-roasted chicken (per serve)

Total energy 1700kJ
Total fat 16g (5g saturated fat)

Why it’s better

Cheaper – save $7.90
Kids love it
More flavours with added fresh herbs and lemon
Skin removed reduces total and saturated fat, and kilojoules
Takes less time – save 30 minutes

Why it’s better

Cheaper – save $7.90
Kids love it
More flavours with added fresh herbs and lemon
Skin removed reduces total and saturated fat, and kilojoules
Takes less time – save 30 minutes

Nutrition Info (per serve)

Calories 406 cal

Kilojoules 1700 kJ

Protein 42 g

Total fat 16 g

Saturated fat 5 g

Carbohydrates 15 g

Sugar 4 g

Dietary fibre 3 g

Sodium 380 mg

Calcium 50 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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