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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
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
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
