Low Fat Roast Chicken

Low Fat Roast Chicken


Servings 4
Time Needed Prep
Ingredients 12
Difficulty Easy

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  • 2000 g Family-sized Chicken
  • 1 Large Red Onion
  • 3 Cloves Of Garlic
  • 1 Pack Of Stuffing Mix
  • 1 Sweet Potato per person
  • 3 tbsp Flour (preferably wholemeal)
  • 1 Broccoli
  • 1 cup Green Beans
  • 1 Red Cabbage
  • 1 cup Carrots
  • 1 tbsp Dried Rosemary
  • 1 drop Sea Salt And Pepper

Nutrition Information

Qty per
947g serve
Qty per
Energy 1348.0926769912kcalcal 142.40082664875kcalcal
Protein 90.831238938053gg 9.5946248585653gg
Fat (total) 54.167566371681gg 5.7217922480631gg
 - saturated 18.616615044248gg 1.9664978654282gg
Carbohydrate 117.47455752212gg 12.408994119517gg
 - sugars 8.2747787610619gg 0.87407591185846gg
Dietary Fibre 9.255gg 0.97761798808648gg
Sodium 3533.6514823009mgmg 373.26431688015mgmg

Nutritional information does not include the following ingredients: Large red onion, Sweet potato , Broccoli, Green beans, Red cabbage, Carrots, Dried rosemary

Please Note - Nutritional information is provided as a guide only and may not be accurate.

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.


  1. 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.

  2. Roughly chop the onion into thick rings and place into the bottom of the cooking tray 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.

  3. Mix up the stuffing mix with some water and then stuff the chicken.

  4. Dab the chicken with some water then sprinkle lots of rosemary onto the chicken.  Do the same with the salt and pepper.

  5. Then add in a two cups of water into the cooking tray (this will prevent the chicken getting dry).

  6. Next cover the chicken with foil and place it in the oven to start cooking.

  7. 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)

  8. 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.

  9. 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.

  10. Prepare the vegetables and put the water onto boil.

  11. 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.

  12. 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.

  13. 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.

  14. Low Fat Roast Chicken is suitable to freeze for up to three months.

Jody Allen
About Author

Jody Allen

Jody Allen is the founder of Stay at Home Mum. Jody is a five-time published author with Penguin Random House and is the current Suzuki Queensland Amb...Read Moreassador. Read Less

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