Defeat Diabetes

The Best Lemony Roast Chook

2 mins read

This foolproof juicy chicken is a team favourite and is so simple to make. Best of all, it’s high in lean protein.

The Best Lemony Roast Chook

It’s a winner, winner, chicken dinner!
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Prep Time 10 minutes
Cook Time 1 hour 10 minutes
Resting Time 15 minutes
Meal Type Dinner
Cuisine English
Servings 3
Dietary FODMAP, Gluten-free, Keto

Ingredients
  

  • 1.3 kg chicken, whole
  • 2 lemons, quartered
  • 2 tbsp rosemary, chopped
  • 1 tbsp butter
  • 1 tbsp olive oil
  • salt and pepper, to season
  • ¼ tsp chilli flakes (optional)

Gravy:

  • ½ cup chicken stock
  • salt and pepper, to taste
  • ½ tbsp arrowroot powder
  • 1-2 tbsp water

Instructions
 

  • Pre-heat the oven to 180℃/356℉.
  • Wash the chicken inside and out under cold running water. Pat dry with paper towels and place in a roasting tin, breast side up.
  • Squeeze the juice from one lemon into the chicken cavity, and place the squeezed lemon quarters inside the chicken. Sprinkle in half of the rosemary.
  • Gently loosen the skin from the chicken breast. Working from just above the cavity, slide  your fingers between the skin and breast to create a pocket on either side of the breastbone. You should be able to loosen the skin almost to the tail without it tearing. Using your fingers, carefully ease half the butter between the skin and breast on one side of the breastbone, spreading the butter evenly along the whole length of the breast. Repeat on the other side of the breastbone.
  • Rub the olive oil over the chicken skin, legs, and wings until evenly coated. Sprinkle over the remaining rosemary along with the chilli flakes if using. Season generously with salt and a little pepper. Tuck the remaining quartered lemon under each leg and wing.
  • Place in the oven to cook for 1 hour 10 minutes. Every 30 minutes, remove the chicken and carefully tilt the pan slightly, so the juices run into the corner.  Spoon the juices back over the chicken to ensure it remains juicy and to crispen the skin. Rotate the pan and place it back into the oven to ensure the skin and chicken cook evenly.
  • Remove from the oven and place the chicken on a chopping board or carving tray. Cover with aluminium foil and allow the chicken to rest for 15 minutes before carving.
  • To make the gravy, mix the arrowroot with 1-2 tablespoons of water in a separate bowl and stir to combine. Set aside.
  • Bring the chicken stock to a boil and add any leftover juices from the roasting tin. Be sure to squeeze in the juice from the lemons tucked under the chicken for extra flavour.
  • Reduce the heat to medium-high and add the prepared arrowroot and water mixture. Stir continuously as the gravy thickens, 2-3 minutes. Add salt and pepper to taste.
  • Carve the chicken into four and serve with the hot gravy.

Notes

Cooking time will vary if your chicken is bigger or smaller. Our failsafe method is to cook for 20 minutes per 500g, plus 20 minutes at the end. 

Nutrition (per serve)

Net Carbs: 6gProtein: 75.8gFat: 16gFiber: 1.5g
Keyword Comfort food, Roast

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