HFG reduced-fat roast chicken dinner
Time to make: 2 hrs 50 mins
( Hands-on time: 50 mins )
(at time of publication)
Nutrition Info.(per serve)
Reduced-fat golden roast chicken
1 size 16 roasting chicken
sprig fresh thyme or a pinch of dried thyme
1 medium apple, peeled, cut in quarters
2 cups reduced-salt chicken stock made from 1 teaspoon stock powder and 2 cups water
Reduced-fat crispy roasted vegetables
500g medium roasting or all-purpose potatoes (we used agria), peeled
300g kumara, peeled
300g wedge pumpkin, peeled
Light and savoury chicken gravy
2 cups reduced-salt liquid chicken stock
1/4 teaspoon crushed garlic
1 teaspoon powdered chicken stock
4 tablespoons plain flourall purpose flourX
1/2 cup light evaporated milk
1/2 teaspoon Worcestershire sauce
1/2 teaspoon reduced-salt soy sauce
8 grinds black pepper
4 1/2 cups green vegetables (such as broccoli, beans, Brussels sprouts, or a combination)
Total fat 15g
Saturated fat 4g
Dietary fibre 7g
1 Prepare chicken (see tip) and preheat oven to 160°C fan bake.
2 Place chicken in a roasting pan. Stuff thyme and apple pieces into cavity and tie legs together with kitchen string. Lightly spray skin with oil.
3 Pour stock into roasting pan, cover pan tightly with foil and cook for 90 minutes.
4 Meanwhile, cut potatoes in quarters. Place in a pot of cold salted water and bring to the boil. Boil for 3 minutes then drain and return to pot. Shake pot over hot element to dry potatoes and scuff the sides.
5 While potatoes are precooking, cut kumara and pumpkin in pieces similar in size to the potatoes. Place a piece of non-stick baking paper in a shallow metal tray or roasting pan. Toss in vegetables and spray lightly with oil, turning to ensure all sides are lightly coated.
6 Carefully remove foil from chicken. Increase heat to 220°C and cook for a further 40 minutes or until done.
7 Bake vegetables at 220°C for 40-50 minutes, turning once or twice. When the chicken is resting you can increase the heat to 250°C if vegetables aren’t crisp enough for your liking.
8 While chicken and vegetables are roasting, make gravy. Place liquid stock in a saucepan. Add garlic and stock powder and bring to a gentle simmer.
9 In a small bowl whisk together flour and light evaporated milk. Add milk mixture to stock slowly, whisking continually, then stir with a wooden spoon until thickened. Stir in Worcestershire sauce, soy sauce and black pepper.
1 0 When gravy is thick, set aside and reheat when ready to serve.
1 1 Carefully lift chicken from pan and cover with foil again, letting the meat rest for 10 minutes before serving. This allows you to crank up the heat to finish off the veges, if they aren’t crispy enough.
1 2 Cook green veges in boiling water while chicken is resting and roasting veges are crisping up. Reheat gravy and serve.
Make it gluten free: Use gluten-free flour and stocks. Check Worcestershire and soy sauces are gluten free.
If you enjoy succulent roast chicken but don’t want the fat, a little bit of extra preparation is all you need. See our feature Step-by-step reduced-fat roast chicken for more information (and photos), plus tips and tricks for getting the crispiest roasted veges!