HFG reduced-fat roast chicken dinner

Instructions

Stay Awake

(Stops screen from sleeping)

1 Prepare chicken (see tip) and preheat oven to 160°C fan bake.

2 Place chicken in a roasting pan. Stuff thyme and apple pieces into cavity and tie legs together with kitchen string. Lightly spray skin with oil.

3 Pour stock into roasting pan, cover pan tightly with foil and cook for 90 minutes.

4 Meanwhile, cut potatoes in quarters. Place in a pot of cold salted water and bring to the boil. Boil for 3 minutes then drain and return to pot. Shake pot over hot element to dry potatoes and scuff the sides.

5 While potatoes are precooking, cut kumara and pumpkin in pieces similar in size to the potatoes. Place a piece of non-stick baking paper in a shallow metal tray or roasting pan. Toss in vegetables and spray lightly with oil, turning to ensure all sides are lightly coated.

6 Carefully remove foil from chicken. Increase heat to 220°C and cook for a further 40 minutes or until done.

7 Bake vegetables at 220°C for 40-50 minutes, turning once or twice. When the chicken is resting you can increase the heat to 250°C if vegetables aren’t crisp enough for your liking.

8 While chicken and vegetables are roasting, make gravy. Place liquid stock in a saucepan. Add garlic and stock powder and bring to a gentle simmer.

9 In a small bowl whisk together flour and light evaporated milk. Add milk mixture to stock slowly, whisking continually, then stir with a wooden spoon until thickened. Stir in Worcestershire sauce, soy sauce and black pepper.

1 0 When gravy is thick, set aside and reheat when ready to serve.

1 1 Carefully lift chicken from pan and cover with foil again, letting the meat rest for 10 minutes before serving. This allows you to crank up the heat to finish off the veges, if they aren’t crispy enough.

1 2 Cook green veges in boiling water while chicken is resting and roasting veges are crisping up. Reheat gravy and serve.