The Food Coach

Free Healthy Recipe - Roast Chicken with Carrots and Brussels Sprouts

Dairy free, Gluten free, Low carbohydrate, Low fat, Low GI, Low sugar, Wheat Free

Who doesn't love a roast dinner? Many people buy those horrible rotisserie chickens from the supermarket but baking your own is so easy to do, and the taste is far superior.

Ingredients
1½ kg chicken - organic, free range
1 tbsp olive oil
1 tsp nigella seed, black
400 grams carrot, peeled and quartered lengthways
2 tsp corn flour
1 cup chicken - organic, stock (we use The Stock Merchant)
24 brussels sprouts peeled (using a small knife, cut a small cross at the centre of each stem to help with heat penetration)
½ tsp sea salt
Method

Preheat oven to 200 C.

Brush chicken with tbs olive oil and season with pepper. Thread the chicken onto a rotisserie or roast on a rack in a roasting pan in the oven for 20 minutes. Reduce heat to 180C and roast for another 50 minutes.

Toss the remaining oil and nigella seeds over the carrots and place on a separate roasting pan. Place in oven for the last 15 minutes of cooking the chicken.

Transfer chicken to a plate to rest and cover loosely with aluminium foil.

Increase oven temperature to 200C and cook the carrots for another 10 minutes. Transfer carrots to a bowl. Drain the fat from the roasting pan into a jar and discard. To make gravy, whisk the cornflour into the remaining juices in the roasting pan on the cooktop over medium heat. Cook for a minute or so, then slowly whisk in the chicken stock

Meanwhile, steam the brussels sprouts for approximately 7 minutes or until tender. (If the gravy becomes too thick, add a little of the sprout juice.) Season the gravy with salt and pepper.

Serve the chicken with gravy, carrots, and sprouts.

Makes 4 servings

Scale recipe to serves

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Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1657 kj
Calories 396 kcal
Fat 18 g
Saturated Fat 5 g
Total Carbohydrate 9 g
Total Protein 45 g
Fibre 7 g