Rosemary & Lemon Roast Chicken with Whole Roasted Carrots & Green Beans

Rosemary & Lemon Roast Chicken with Whole Roasted Carrots & Green Beans

Serves

2 Persons (see note below)

Prep time

15 Minutes

Cook time

1 Hour 10 Minutes

Total time

1 Hour 25 Minutes

This recipe is designed for two, but the chicken will serve three to four, so save the leftover meat for another meal. For a speedy supper, heat the leftover chicken with Bay’s Kitchen Thai Green Curry Sauce and serve with low FODMAP green veggies and basmati rice.

Ingredients

1 Pouch of Bay’s Kitchen Chicken Gravy with Thyme & Rosemary (300g)
1 Chicken (Medium, about 1.2kg)
200g Green beans
4 Medium carrots
2 Whole lemons
1 Tbsp Garlic infused olive oil*
½ Tbsp Olive oil
1 Tsp Maple syrup
A few sprigs of fresh rosemary, or 1 Tbsp dried rosemary
Sea salt and black pepper

Nutrition (per serve)

Kcal – 525
Fat – 24g
of which saturates – 4.8g
Carbohydrates – 28g
of which sugars – 19g
Fibre – 10g
Protein – 39g
Salt – 3.1g

Please note this was calculated allowing 150g of chicken for the portion.

Method
  • Preheat your oven to 190 degrees and prepare your chicken.
  • Place the chicken in a medium roasting tray. Rub the garlic olive oil all over the skin of the chicken and then sprinkle over the rosemary leaves and a pinch of salt.
  • Stab the skin of one of the lemons with a knife several times around each side and then place inside the cavity of the chicken – if it won’t fit, you can cut it in two. Top and tail the other lemon and cut into two halves, then stand these in a roasting tin beside the chicken & drizzle with a little olive oil.
  • Place the chicken in the oven and roast for around 1 hour 10 minutes, or until the juices run clear. A larger chicken will need longer – check the pack instructions if you’re unsure.
  • Prepare your vegetables. Peel or scrub the carrots, but leave them whole. Whisk together the maple syrup, olive oil, and pinch of salt and pepper. Put the carrots in a medium baking tray and drizzle with the dressing and then shake the tray so they are coated. Cover with tin foil and set to one side.
  • Top and tail your beans and place in a steamer, or in a bowl ready to blanch in a pan of boiling water.
  • About 25 minutes before the chicken is due to come out of the oven, add the carrots. Cook for 25 minutes and then remove the foil and cook for a further 10 minutes whilst the chicken is resting to caramelise them.
  • Once the chicken is out of the oven, let it rest for 10 minutes whilst you steam or blanch the beans and heat the gravy in a pan.
  • Before carving, remove the lemon from the cavity of the chicken and discard. The lemons around the side of the chicken should be caramelised and squishy. Use a pair of tongs to carefully squeeze them over the top of the chicken so that their juice runs over the skin.
  • Serve the chicken with the roasted carrots, steamed beans and a generous helping of gravy.

*The FODMAPs in garlic are soluble in water, not in oil, therefore garlic infused oil is Low FODMAP. Ensure you buy ‘infused’ oil and not flavoured, as flavoured will have garlic pieces or powder in it.

This recipe has been reviewed and approved as Low FODMAP by Registered Dietician Laura Tilt.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

0
Your Basket