Sunday's dinner on the Operation Transformation meal plan.
Ingredients
Serves: 2 (each serving contains approximately 500 kcal)
- 1.5kg whole chicken (serving 200g cooked chicken per person – the remainder can be used for the rest of the week in wraps, sandwiches and salads)
- 1 lemon
- 1 bunch fresh rosemary, thyme and sage sprigs
- 2 garlic bulb
- 1 ½ teaspoons butter (at room temperature – 7.5g)
- 2 parsnips
- 3 carrots
- 1 small red onion
- 1 tablespoon rapeseed oil (15g)
- 250g potatoes
- salt (optional) and freshly ground black pepper
Method
- Remove the chicken from the fridge 1 hour before you plan to cook it and discard any packaging. Dry well inside and out with kitchen paper, then put in a roasting tin and stuff the cavity with the lemon and garlic that you have cut in half with the herbs, reserving a little thyme to garnish.
- Preheat the oven to 190C / 375F / gas mark 5. Put the butter in a small bowl and then season with a little salt (optional) and plenty of freshly ground black pepper. Mix to combine and smear all over the skin.
- Place the chicken in the oven and roast for 1 hour and 20 minutes or until the chicken is cooked through. To check, pierce the thigh with a skewer – the juices should run clear and be piping hot and there should be no pink meat. Remember to wash your hands in warm soapy water after handling raw chicken.
- Peel the parsnips and carrots and cut both into large batons. Cut the red onion in half and cut into slices. Peel the potatoes and cut into wedges. Place all the vegetables in a bowl and toss with the oil, then season to taste.
- Once the chicken has been roasting for 1 hour, tip in the vegetable mixture and continue for roast for another 20 minutes until the chicken is cooked through and tender – test with the tip of a sharp knife.
- Remove the chicken from the oven and carefully transfer to a plate, then cover loosely with tin foil and a clean tea towel and leave to rest for 20 minutes. Give the vegetables a good shake and return to the oven to finish cooking.
- Carve the rested cooked chicken into slices and arrange 200g on each plate with the roasted vegetables and garnish with the thyme leaves to serve.
Prepare Ahead
Double the veggies and this recipe could serve up four people so you can both make up separate dinners on plates and cover with clingfim to store in the fridge within 2 hours of cooking for up to 2 days. Reheat only once in the microwave. Use the remainder of the chicken up for sandwiches, wraps and salads during the rest of the week.
