Here we have a classic Roast Chicken recipe suggestion, surely everyone’s favourite! Well it is in our house!

Chicken’s many plus points – its versatility, as well as the ease with which it can be cooked – make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

Ingredients
Serves Four
1 onion, roughly chopped
2 carrots, roughly chopped
1 free range chicken, about 1½ kg/3lb 5oz
1 lemon, halved
small bunch thyme (optional)
For the gravy
1 tbsp. plain flour
250ml chicken stock (a cube is fine)

Method
1. Heat oven to 190C/fan 170C/gas 5. Have a shelf ready in the middle of the oven without any shelves above it. Scatter the vegetables over the base of a roasting tin that fits the chicken, but doesn’t swamp it.
2. Season the cavity of the chicken liberally with salt and pepper, then stuff with the lemon halves and thyme, if using. Sit the chicken on the vegetables, smother the breast and legs all over with the butter, then season the outside with salt and pepper.
3. Place in the oven and leave, undisturbed, for 1 hr 20 minutes – this will give you a perfectly roasted chicken. To check, pierce the thigh with a skewer and the juices should run clear. Remove the tin from the oven and, using a pair of tongs, lift the chicken to a dish or board to rest for 15-20 minutes. As you lift the dish, let any juices from the chicken pour out of the cavity into the roasting tin.
4. While the chicken is resting, make the gravy. Place the roasting tin over a low flame, then stir in the flour and sizzle until you have a light brown, sandy paste. Gradually pour in the stock, stirring all the time, until you have a thickened sauce. Simmer for 2 minutes, using a wooden spoon to stir, scraping any sticky bits from the tin. Strain the gravy into a small saucepan, then simmer and season to taste. When you carve the bird, add any extra juices to the gravy.

Nutrition per serving
4g Carbs 40g Fat 49g Protein

Cooking Tips

Always leave your chicken to rest for at least 15 mins before carving. This will give you a juicy chicken that is a lot easier to carve. For a more succulent chicken, take it out of the fridge one hour before cooking to bring it up to room temperature. This rule applies to any meat you are roasting.

Suggestions For Side Dishes (optional)

Cauliflower, Leek and Cheese Gratin – see here
Red Roasted Carrots – see here

Roasted Celeriac and Brussels Sprouts – see here

Dear reader, you will find a variety of recipe suggestions within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

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