Roast chicken dinner
(at time of publication)
- 1 size 16 chicken
- 2 cloves garlic, crushed
- 1 bunch fresh herbs, chopped
- 1 lemon,cut into quarters
- 1 medium oven bag
- 1 medium onion, finely chopped
- 1 teaspoon crushed garlic
- ½ cup chopped parsley
- 2 cups fresh wholemeal breadcrumbs
- rind of ½ lemon, grated
- 1 teaspoon dried basil or oregano
- 3 tablespoons slivered almonds or pine nuts
- 1 egg
- 50g bacon or ham (optional)
1 Preheat oven to 180°C. Remove excess fat from chicken. Rub skin with crushed garlic. Fill cavity with herbs and lemon pieces, or fill with stuffing (see below). Place in oven bag. Tie bag. Pierce to let steam out. Place in oven dish.
2 Cook for about 1 hour 40 minutes or until juices run clear when chicken is pierced.
3 Remove from oven, rest for 5 minutes. Cut a corner off the bag and allow juices to empty into a jug (for making fat-free cooking juice for healthy gravy). Remove skin before serving chicken.
4 To make the stuffing, in a bowl, combine all stuffing ingredients. Fill chicken cavity and cook as above.
Fat-free cooking juice
1 Refrigerate cooking juice from chicken in a jug or bowl. The fat will sit on the juice’s surface.
2 Separate fat from the liquid using a fat separator. This has a spout at the base of the vessel (available through kitchen shops). Or pour slightly cooled juices into a strong plastic bag, snip a tiny piece off the corner and allow stock to pour out. Stop pouring before fat comes out.
3 You can freeze fat-free cooking juice and use it as stock or in gravy.
To make your roast chicken dinner healthier
- Use oven bags to keep chicken moist without added fat. Drain juice and save for gravy (remove fat first).
- Increase flavour with garlic, fresh herbs or lemon. Or make a stuffing.
- Remove skin before serving – most of the fat is found under the skin. A lot of this fat melts through the chicken and into the juices during cooking but there is still a significant amount that clings to the skin.
- Cook lots of vegetables. Leave skin on where possible, spray or brush with oil and cook separately from the chicken. To shorten cooking time, partly cook first in boiling water and drain thoroughly before roasting.
- Make gravy the low-fat way. Juices that collect in an oven bag can have up to 100g fat. If the juices are used as they are to make gravy, that’s an extra 10-25g of mostly saturated fat per serve.
Nutrition Info (per serve)
Total fat 25g
–Saturated fat 7g
Dietary fibre 6g
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