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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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Roast chicken is a family favourite recipe. This version adds a bit of spice with harissa and is diabetes friendly, gluten and dairy-free. The roasted cauliflower and chickpeas add texture and a welcome fibre boost. This roast chicken is perfect for a family of four to six people, or you can use leftovers the next day to make a tasty lunch. Shred the leftover chicken for sandwiches or make a salad.
1 Preheat oven to 220°C. Rinse chicken under cold water. Pat dry with absorbent paper. Cut along each side of chicken’s backbone and discard backbone. Turn chicken skin-side up and press down to the breastbone with the heel of your hand to flatten.
2 Place chicken in a large baking dish, skin-side up with the wingtips tucked under. Rub skin with harissa paste. Arrange chickpeas around chicken. Bake for about 20 minutes. Reduce heat to 180°C. Add cauliflower to dish. Bake for 30–40 minutes, or until chicken is golden and cooked through.
3 Meanwhile, combine cucumber, radish, spinach, lemon juice and olive oil in a large bowl. Season with cracked black pepper. Toss to combine. Serve the chicken with the roasted cauliflower and chickpeas, and cucumber salad.
1 Butterfly the chicken by cutting out the backbone (you can ask your butcher to do this for you). This reduces the cooking time.
2 Rub skin with seasoning (spice paste or dry spice blend). Refrigerate for 4 hours or overnight, if possible, to allow flavours to develop.
3 Place chicken, skin-side up on a baking tray or baking dish. Roast for 45–60 minutes, or until juices run clear when the thickest part of the thigh is pierced with a skewer. Set aside to rest for 10 minutes.
Calories 413 cal
Kilojoules 1728 kJ
Total fat 24.3 g
Saturated fat 5.5 g
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