Pot-Roast Chicken
As the name suggests this is a one-pot meal - all you need is a large flameproof casserole to hold the chicken and its aaccompanying vegetables.
Chicken skin is high in calories so ideally you shouldn't eat it!
Serves 4
1.5kg corn-fed chicken...(yeah, right! real world here please!)
1 tablespoon vegetable oil
1 1 onion, peeled and chopped
2 cloves chopped garlic
2 sticks of celery, 2 carrots cut into chunks.
12 new potatoes
1 tablespoon fresh thyme
2 bay leaves.
400g tinned chopped tomatoes
1 tablespoon Worcestershire sauce
300ml chicken stock
250g broccoli florets
125g frozen peas
125g frozen baby broad beans
59g baby spinach leaves
freshly ground black pepper.
Method.
1. preheat oven to 190C/375F/gas mark 5.
Wash the chicken inside and out, pat dry with kitchen paper and tie in a neat shape with string.
2. Heat the oil in a flameproof casserole and brown the chicken on all sides. Discard the excess fat from the casserole. Set the chicken breast-side up and add the onion, garlic, celery, carrots, potatoes, thyme and bay leaves. Pour in the chopped tomatoes, Worcestershire sauce and stock and bring to a simmer.
3. Cover and cook in the centre of the oven for 1 hour until the chicken is cooked (test the thickest part of the thigh with a skewer - the juices should run clear) and the vegetables are just tender.
4. Remove the chicken from the casserole and set aside in a warm place to rest. Add the green vegetables to the casserole, season with pepper and bring to simmer on top of the stove. Cover then cook for 10 minutes.
5. Carve the chicken, discarding all the skin and serve with the vegetables and tomato broth.
Per portion: 401 kcal, 10g fat, 2.8g st fat, 0.51g sodium, 40g carbohydrate.
This recipe is in Anthony Worrall Thompson's GL diet made simple cookbook.
As the name suggests this is a one-pot meal - all you need is a large flameproof casserole to hold the chicken and its aaccompanying vegetables.
Chicken skin is high in calories so ideally you shouldn't eat it!
Serves 4
1.5kg corn-fed chicken...(yeah, right! real world here please!)
1 tablespoon vegetable oil
1 1 onion, peeled and chopped
2 cloves chopped garlic
2 sticks of celery, 2 carrots cut into chunks.
12 new potatoes
1 tablespoon fresh thyme
2 bay leaves.
400g tinned chopped tomatoes
1 tablespoon Worcestershire sauce
300ml chicken stock
250g broccoli florets
125g frozen peas
125g frozen baby broad beans
59g baby spinach leaves
freshly ground black pepper.
Method.
1. preheat oven to 190C/375F/gas mark 5.
Wash the chicken inside and out, pat dry with kitchen paper and tie in a neat shape with string.
2. Heat the oil in a flameproof casserole and brown the chicken on all sides. Discard the excess fat from the casserole. Set the chicken breast-side up and add the onion, garlic, celery, carrots, potatoes, thyme and bay leaves. Pour in the chopped tomatoes, Worcestershire sauce and stock and bring to a simmer.
3. Cover and cook in the centre of the oven for 1 hour until the chicken is cooked (test the thickest part of the thigh with a skewer - the juices should run clear) and the vegetables are just tender.
4. Remove the chicken from the casserole and set aside in a warm place to rest. Add the green vegetables to the casserole, season with pepper and bring to simmer on top of the stove. Cover then cook for 10 minutes.
5. Carve the chicken, discarding all the skin and serve with the vegetables and tomato broth.
Per portion: 401 kcal, 10g fat, 2.8g st fat, 0.51g sodium, 40g carbohydrate.
This recipe is in Anthony Worrall Thompson's GL diet made simple cookbook.