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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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You can't beat the delicious simplicity of a roast chicken. This healthier version has all the trimmings, including roast vegetables and stuffing. This makeover recipe has fewer calories and less saturated fat than traditional roast chicken recipes. Dig in!
1 Preheat oven to 180ºC. Remove excess fat from chicken. Rub skin with crushed garlic. Fill cavity with herbs and lemon pieces, or make stuffing (see below). Place in oven bag. Tie bag. Pierce to let the steam out. Place in an oven dish.
2 Cook for about 1 hour 40 minutes or until juices run clear when chicken breast is pierced.
3 Remove from oven, rest for 5 minutes. Cut a corner off the bag and allow juices to empty into a jug. Remove skin before serving chicken.
4 In a bowl, combine all stuffing ingredients. Fill chicken cavity and cook as above.
5 Place vegetables in an ovenproof roasting dish. Mix flavour ingredients and stir through vegetables.
6 Cook at 180ºC until tender. Small chunks take about 30 minutes, bigger chunks, longer.
7 Place juice in a small saucepan with flour and mustard. Mix well.
8 Slowly add stock and cook until thickened. Season to taste. If lumpy, strain before serving.
You can freeze fat-free cooking juice and use it as stock or in gravy.
Step 1 Refrigerate cooking juice from chicken in a jug or bowl. The fat will sit on the juice’s surface.
Step 2 Separate fat from the liquid using a fat separator. This has a spout at the base of the vessel (available through kitchen shops). Or pour slightly cooled juices into a strong plastic bag, snip a tiny piece off the corner and allow stock to pour out. Stop pouring before fat comes out.
Traditional roast chicken dinner (per serve):
HFG roast chicken dinner (per serve):
Note: Nutritional analysis based on roast chicken with stuffing, garlic roast vegetables and healthy gravy.
Calories 554 cal
Kilojoules 2320 kJ
Total fat 25 g
Saturated fat 7 g
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