Put on your Sunday best! This recipe is a Sunday hero as it shows you a healthier way to create the ultimate calorie-friendly roast dinner. Succulent chicken, bountiful veg and homemade gravy - it's a recipe for success!
Preparation time:
Cooking time:
Skill level:
EasyServes:
FourPreheat the oven to 220°C (200°C Fan)
Take a large non-stick baking tray and add the carrots, onions and butternut squash. You can leave the skin on all the vegetables if you like. Next, add the rosemary sprigs, 1 tbps. olive oil, garlic and season well.
Then, place the chicken on top. Pour over 1 tbsp. olive oil and let any drips fall onto the vegetables. Season with salt and pepper and place the whole lemon in the chicken.
Put the chicken in the oven for approx. 1 hr 15 minutes or until cooked through.
Meanwhile, place the new potatoes in another roasting tray and drizzle over 1 tbsp. olive oil. Add salt and pepper and leave aside.
Halfway through cooking the chicken, mix all the chicken juices through the vegetables and place the potatoes in the oven.
Once the chicken is cooked, remove from the oven and rest for 10 minutes.
Put the green beans in a pan of boiling water and cook for 5 minutes while making the gravy.
To make the gravy, take 100g of cooked vegetables (including a garlic clove squeezed out of its skin) and place them in a small pan. Mash the vegetables down with a fork and then add all the cooking juices from the chicken. Heat gently before adding 1 1/2 cups of boiling water. Season well and bring to the boil. Next, add the cornflour paste and bring back to simmering. Simmer until the gravy thickens. Use a hand blender and carefully blend. Season well.
Assemble your roast dinner with 160g cooked meat per person plus your vegetables and gravy.
Nutritional information per serving:
594
48g
53g
21g
Body Mass Index (BMI) is a calculation that uses your height and weight to determine a number that represents your risk for obesity-related health conditions such as heart disease, hypertension and diabetes. The higher your BMI is over 25, the greater the risk of developing these conditions.**
**There are some limitations to the Body Mass Index calculation, because it does not measure body composition. BMI overestimates body fat in persons who are very muscular and it can underestimate body fat in persons who have lost muscle mass (e.g., many elderly). People with more muscular builds may be classified as overweight according to BMI numbers even if they have a very healthy body fat percentage. A high BMI from increased muscle alone is not associated with health risks. These are the recommended classifications for BMI, adopted by the Expert Panel on the Identification, Evaluation, and Treatment of Overweight & Obesity in Adults, and endorsed by leading organizations of health professionals.
SlimFast Advanced Vitality Strawberry + Blueberry Burst – Vegan Powder 450g.
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