4 tsp reduced salt gravy granules. What to do: 1. Preheat the oven to 190°C, fan 170°C, gas mark 5. 2. Put the chicken
Sunday roast Everyone thinks a roast takes a lot of effort but this recipe proves how simple it can be. Why not make it at the weekend and invite friends and family round to enjoy your efforts? Serves: 6 adults Preparation time: 20 mins Cooking time: 1½ hrs Ingredients: 1 whole 2kg chicken 1.2kg potatoes peeled and quartered 1 tbsp vegetable oil 4 carrots sliced 2 leeks sliced ½ savoy cabbage 150g frozen peas 4 tsp reduced salt gravy granules
What to do: 1. Preheat the oven to 190°C, fan 170°C, gas mark 5. 2. Put the chicken into a large roasting tin and roast in the centre of the oven for 1 ½ hours. 3. Put the potatoes into a separate roasting tin and add the oil. Toss to coat, then roast on the oven shelf above the chicken for 1 hour, turning after 30 minutes. 4. Start to cook the vegetables when the chicken is almost done. The carrots will take 10-15 minutes. The leeks, cabbage and peas will take 5-8 minutes when cooked together in a covered saucepan with a small amount of boiling water. 5. Check that the chicken is completely cooked by piercing the thickest part of the leg with a sharp knife or skewer - the juices should run clear. Transfer to a carving board and cover with foil, allowing the chicken to rest for 10 minutes before carving. 6. Make the gravy according to pack instructions. 7. Serve 150g chicken per portion, without skin. Serve with the roast potatoes, vegetables and gravy.
Tip 1: To add extra flavour, stuff the cavity of the chicken with half an onion, half a lemon or a few garlic cloves.
Tip 2: Serve plenty of vegetables, as they're low in calories and fat, though avoid adding butter or salt. Tip 3: Use the leftover chicken in the 10-minute chicken noodle soup recipe.
www.nhs.uk/Change4Life
Sunday roast Nutritional information: Per portion (i.e. 1/6 recipe) 2197kJ / 525kcals 52g protein 15.5g fat of which 5g saturates 48g carbohydrate of which 14g sugars 11g dietary fibre 196mg sodium 0.5g salt
