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http://www.lifestylefood.com.au/recipes/2898/healthy-roast-dinner

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Healthy Roast Dinner

This is my comfort food! Roast chicken hits all the spots when I’m feeling down. A roast chicken will always make a fabulous meal, in winter with braised red cabbage and in the summer with salad. There are a million ways to cook a chicken and this is one that I like. It’s healthier because I have bulked out the potatoes with squash and also cooking the potatoes in their skins means they absorb less fat and keep all their nutrients. With lots of immune system boosting garlic and fragrant rosemary, it is packed full of flavour. Making gravy out of the pan juices and wine is a great flavourful, yet lighter version.- Sophie

Ingredients

  • 1 1.8-2kg/4-41/2kg organic or free range chicken

  • 0.5 butternut pumpkin peeled and cubed into medium sized pieces

  • 300 g new potatoes

  • 2 red onions

  • 8 cloves garlic

  • 1 lemon

  • a couple of sprigs of fresh rosemary

  • a couple of sprigs of thyme

  • olive oil

  • 1 cup white wine

Method

  • 1.

    Pre-heat the oven to 220C/425F/gas7. Finely grate the zest from the lemon and mix in a bowl with the chopped herbs and two cloves of garlic, then season. Add a teaspoon of olive oil and rub between the skin and chicken breast. Halve the lemon and pop inside the chicken cavity.

  • 2.

    Put the chicken on a baking tray then roast the chicken for 20 minutes at 220C. Then turn the temperate to 190C/375F/gas5 and continue roasting for another 50 minutes. I sometimes turn the chicken to cook breast side down for a while, as this keeps the skin very moist. In a separate tray place the potatoes and squash and quartered red onions, sprinkle with a little olive oil and sea salt crystals. The vegetables need to go in for the last hour.

  • 3.

    When the time is up put the chicken and vegetables onto a plate and cover. Leave to rest for 10 minutes. Put the tray onto the heat and add the wine. Season and let bubble away for a couple of minutes. Stir and make sure that you get all the chicken residue from the bottom of the pan. Serve with French beans and broccoli stir fried with chilli and garlic.

Notes

TIPS

To make it even lower in calories remove the skin before eating and miss out the potatoes OR to make it more indulgent you can cook peeled, par-cooked spuds in goose fat and serve with some yummy stuffing!

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Posted by Fay70Report
I am going to try this.
Posted by ElizabethReport
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