Lemon and Herb Roast Chicken with Vegetables

Roast dinners are always a family favourite.
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Details
  • Serves 4
  • 10 Ingredients
  • 15 Minutes Prep
  • 1 Hour 30 Minutes Cook
  • Medium
Nutrition
  • Energy 1854kJ
  • Protein 48.5g
  • Fat (total) 11.8g
  • - Saturated Fat 2.4g
  • Carbohydrate (total) 30.6g
  • Fibre 7.5g
  • Sodium 124mg

Ingredients

Olive or canola oil spray

1 whole chicken

2 cloves garlic, crushed

2 tablespoons dried mixed herbs

freshly ground or cracked black pepper

2 lemons

4 medium potatoes

1/2 pumpkin, cut into chunks

4 whole onions, peeled

1 tablespoon olive oil

Method

  1. Preheat the oven to 180°C. Lightly spray a large roasting tray with the oil.
  2. Pat dry the chicken with paper towel.
  3. In a small bowl, mix together garlic, mixed herbs and a generous amount of pepper.
  4. Rub the mix all over the skin of the chicken and inside.
  5. Pierce the lemons all over with a knife. Put the lemons inside the cavity of the chicken. Place the chicken, breast side up, onto the roasting tray and cook for 45 minutes.
  6. In a large bowl, mix potato, pumpkin, onions and oil.
  7. Remove chicken from oven. Carefully turn chicken over to cook breast side down. Add vegetable mix evenly around the chicken.
  8. Bake for a further 40-45 minutes or until juices run clear when the chicken thigh is pierced with a skewer.
  9. Remove chicken from oven, cover with foil and set aside to rest for 5-10 minutes before serving.

Dietitian Notes / Recipe Tips

To add extra colour and appeal to this meal, serve with steamed non-starchy vegetables such as broccoli, carrots, green beans and squash. These vegetables will add loads of fibre, vitamins and minerals.

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Provider Acknowledgement

Recipe and image reproduced with permission from LiveLighter © State of Western Australia 2013.

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