Roast chicken four ways
The ultimate comfort food makes a satisfying dinner then doubles for lunches through the week.
209 cal
Serves 8
Prep time
0h 10m
Cook time
2h 0m
Total time
2h 10m
Ingredients
Directions
-
Step 1
Preheat oven to 400° F (200° C). -
Step 2
Place onion and lemon half in each of the chicken cavities along with 4 of the thyme sprigs. Place on rack in roasting pan. Drizzle with oil and sprinkle with pepper and remaining 2 sprigs of thyme. -
Step 3
Roast in oven for 1 hour. Cover lightly with foil and continue roasting for about 20 minutes or until thermometer inserted in thigh reaches 170° F (80° C). Set aside to rest. -
Step 4
Enjoy the chicken alongside your favourite side dishes. Then remove skin and bones from remaining meat and refrigerate.
Tips
-
Use leftover meat (about 4 cups or 1 L from one chicken) in these packable lunches:
-
Chicken and vegetable soup: Add 2 cups (500 mL) chopped cooked chicken and 2 cups (500 mL) frozen diced vegetables to 4 cups (1 L) no salt added chicken broth and heat through before packing in a thermos.
-
Chicken wrap: Stir together 3/4 cup (175 mL) chopped cooked chicken with 2 tbsp (25 mL) hummus and spread over large whole wheat tortilla. Top with lettuce and roll up.
-
Chicken quesadillas: Divide 2 cups (500 mL) of chopped cooked chicken among 4 small whole wheat tortillas. Chop 1 red pepper and 2 green onions and divide over top of chicken. Sprinkle each with 2 tbsp (25 mL) crumbled goat cheese or grated light cheddar cheese. Fold in half and brown both sides in nonstick skillet or grill pan.
Nutritional information
Per serving (1 cup / 250 ml)
- Calories
- 209
- Protein
- 32 g
- Sodium
- 95 mg
- Potassium
- 268 mg
- Total fat
- 8 g
- Saturated fat
- 2 g
- Cholesterol
- 98 mg
- Carbohydrates
- 0 g
- Fibre
- 0 g
- Sugars
- 0 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2016.
