Pot-roasted chicken
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
Total cost: $17.10 / $2.85 per serve
(at time of publication)
Ingredients
- 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 cornflour
Instructions
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 406cal
-
Kilojoules 1700kJ
-
Protein 42g
-
Total fat 16g
-
–Saturated fat 5g
-
Carbohydrates 15g
-
–Sugars 4g
-
Dietary fibre 3g
-
Sodium 380mg
-
Calcium 50mg
-
Iron 3mg
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.
Photographer: Melanie Jenkins
Last updated date: 1 March 2021
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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