Low Fat Roast Chicken Low Fat Roast Chicken takes quite a while to cook but works a treat for lunches and dinners, the different seasonings make this dish superb. Ingredients: 1 family...
Low Fat Roast Chicken takes quite a while to cook but works a treat for lunches and dinners, the different seasonings make this dish superb.
- 1 family sized chicken – up to 2 kilos
- 1 x large red onion
- 3 x cloves of garlic
- 1 x pack of stuffing mix
- Dried rosemary – or you can use fresh
- Sea salt and pepper
- 1 x sweet potato per person
- 2-3 tbsp of flour (preferably wholemeal)
- LOTS of vegetables – green beans, broccoli, red cabbage, carrots – have at least four types
- To cook the chicken so it is really tender it is a good idea to cook it on a low heat for a much longer time. I like to put it in the oven at around 11.30am and not eat it until 5.30pm and keep it on a heat of 150c.
- Roughly chop the onion into thick rings and place into the bottom of the cooking try that the chicken will be cooked in. Slice up the garlic and sprinkle over the onion. Put the chicken on top of the onion and garlic.
- Mix up the stuffing mix with some water and then stuff the chicken.
- Dab the chicken with some water then sprinkle lots of rosemary onto the chicken. Do the same with the salt and pepper.
- Then add in a two cups of water into the cooking tray (this will prevent the chicken getting dry).
- Next cover the chicken with foil and place it in the oven to start cooking.
- Wash and chop the potatoes and place in an oven proof dish. Drizzle with olive oil and generously sprinkle with dried rosemary, salt and pepper. Shake around so all the potatoes are covered then for the last 90 minutes of cooking place in the oven (if you are cooking on a very low heat put the potatoes in earlier)
- About half an hour before the chicken is ready to take out pull the chicken out of the oven and pour all of the juices into a bowl then remove the foil from the chicken and put back into the oven – also take the foil off the potatoes so they brown and crisp up.
- Next – either buy a gravy fat strainer and drain off the fat or place the bowl with the chicken juices into the freezer for 15 minutes so the fat solidifies and rises to the top – then you can just pour the juices – minus the fat out.
- Prepare the vegetables and put the water onto boil.
- Place 4-5 tablespoons of flour into a saucepan and add small amounts of water until you have a runny mixture with no lumps. Then add the fat free chicken juices and stir up. Add salt, pepper and place on the stove and keep whisking/stirring until the gravy starts to thicken up. By this time your water for the veggies will have boiled so place the carrots in first and don’t add the softer vegetables until the end. The aim is to have firm not soggy veggies – I cook mine for 5 mins.
- When the gravy in the pan has turned thick then add some of the water the veggies are cooking in into the gravy mix and keep adding until you have the gravy consistency you want.
- Then you are nearly done. Now arrange all the vegetables on a big serving plate and put on the table and serve with the potatoes and chicken. Pour the gravy into a serving bowl and add a spoon.
Very easy to do – and low in fat!
This article was written by Rhian Allen, Founder of Lose Baby Weight. For more motivation, advice, recipes and exercise plans visit http://www.losebabyweight.com.au and for daily motivation join the Lose Baby Weight Facebook page at http://www.facebook.com/losebabyweight.com.au