C LEMON & ROSEMARY ROAST CHICKEN \ Serves: 2 (with leftovers) Portion calories: 500 Ingredients 1 whole chicken (1.5kg approx.) 1 lemon, cut in half 1 small bunch rosemary 3 large carrots, chopped 150g broccoli, cut into florets 250g potatoes, peeled and chopped 2 cloves garlic, crushed 3 tsp butter Method Preheat oven to 180ºC/160ºC (Fan) In a bowl combine crushed garlic and 1 teaspoon butter. Place chicken in an oven proof tray and insert lemon halves and rosemary sprig in chicken’s cavity. Spread garlic butter mixture on the outer skin of the chicken. Place chicken in oven and cook for 1 ½ hours. Check thigh of chicken with a skewer. When juices run clear chicken is cooked. Steam potatoes until tender. Place in a bowl with 2 tsp butter and mash together. Steam chopped carrots for 5 minutes. Add broccoli to steaming carrots and steam for 3 minutes. Serve roast chicken with veg and potatoes. (serve 100g cooked meat per person) REFRIGERATE LEFTOVERS FOR TOMORROW
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C
LEMON & ROSEMARY ROAST CHICKEN
\ Serves: 2 (with leftovers)
Portion calories: 500 Ingredients 1 whole chicken (1.5kg approx.)
1 lemon, cut in half
1 small bunch rosemary
3 large carrots, chopped
150g broccoli, cut into florets
250g potatoes, peeled and chopped
2 cloves garlic, crushed
3 tsp butter
Method Preheat oven to 180ºC/160ºC (Fan)
In a bowl combine crushed garlic and 1 teaspoon butter.
Place chicken in an oven proof tray and insert lemon halves and rosemary sprig in chicken’s cavity.
Spread garlic butter mixture on the outer skin of the chicken.
Place chicken in oven and cook for 1 ½ hours.
Check thigh of chicken with a skewer. When juices run clear chicken is cooked.
Steam potatoes until tender.
Place in a bowl with 2 tsp butter and mash together.
Steam chopped carrots for 5 minutes.
Add broccoli to steaming carrots and steam for 3 minutes.
Serve roast chicken with veg and potatoes. (serve 100g cooked meat per person)
REFRIGERATE LEFTOVERS FOR TOMORROW
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