Lemon Roast Chicken with Herbs Recipe

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Roast Chicken Recipe

(Healthy Recipe)

Ingredients:  Serves 4,  Oven: Preheat 180C

1 medium free range or organic chicken (approx. 1.5 kg/3 lb)

1 medium onion, finely chopped

2 garlic cloves, crushed

115 g (4 oz) fresh breadcrumbs

1 tablespoon each chopped fresh thyme and parsley

2 teaspoons chopped fresh rosemary

2 lemons

300 ml ( pint) hot chicken stock

600 ml (1 pint) chicken stock

1 tablespoon gravy powder

 

Method:

Prepare the chicken by washing well inside and out.  Remove as much skin as possible from the surface of the chicken and season with salt and fresh ground black pepper.  Make the stuffing by dry-frying the onion and garlic in a preheated nonstick pan for 4-5 minutes until soft.  Add the breadcrumbs and herbs with a little black pepper.  Mix in the stock and 1 teaspoon of lemon zest, then remove from the heat and allow to cool.  Once cool, spoon the stuffing into the neck cavity, the smaller of the 2 cavities, and press in well.  Press the remaining stuffing onto the chicken, covering the outside.  Push one lemon inside the other cavity.  Squeeze the juice from the remaining lemon and pour over the chicken.  Place the chicken on a rack over a nonstick roasting tin, cover with foil and place in the oven for 1-1 hours, depending on the size of the chicken (allow 30 minutes per 450 g/1 lb plus an extra 30 minutes).  Once cooked, remove the chicken from the roasting tin and wrap with foil to keep hot.  Rinse out the tin with 600 ml (1 pint) chicken stock and pour through a sieve into a gravy separator.  Drain off the juices, and heat in a saucepan.  Thicken with gravy powder.

 

Note:  Simple roast chicken can be enjoyed by everyone - just remember to remove the skin before serving.  Breast meat is much leaner than the leg or thigh, as the fat drips down through the bird as it cooks.  Try to drain away as much fat from the cooking juices when making the accompanying gravy.

 

Nutrient Value Per Serving:

425 calories

13 g total fat

 

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