Here’s a delicious recipe made with a great new free range chicken stock being sold through the Mushroom Depot at the Farmers Markets.  It is preservative free and salt free.  They also have a natural crab stock and vegetable stock.

This recipe allows you to enjoy a roast dinner without all the added fat normally used when roasting meat and vegetables.  Other options?  Why not add sliced leek and fennel instead of potato if you are wanting to reduce your starch intake.

Fat free fennel scented citrus

roasted chicken & potatoes

Serves 4-6

Ingredients

1 whole organic chicken, rinsed and patted dry (remove excess fat)

3 cloves garlic

1 lemon sliced in circles

3 potatoes sliced in circles

1 tspn fennel seeds (roughly crushed)

1 tspn cumin seeds

1 pkt of free range chicken stock (500ml)

Method

Preheat oven to 180oC.

Place a layer of potato slices on the bottom of an oven proof casserole dish.

Gently lift skin away from breast and sprinkle ½ fennel and cumin seeds under skin.

Peel garlic cloves and squash to release aroma.  Place garlic with rest of fennel & cumin inside chicken. Place inside casserole dish

Arrange potato and lemon slices around chicken in dish and put some lemon slices inside breasts.

Add chicken stock to dish.

Season with Himalayan sea salt and pepper (High blood pressure? Omit salt)

Put on lid , make sure it fits well and place in oven.

Cook for 1- 1½ hours with lid on depending on size of chicken, basting every 30mins with stock.

Take off lid and cook for a further 30mins to allow chicken breast to brown.

Stock will have reduced down to make a delicious sauce to spoon over the  chicken and potatoes.  Serve with a fresh green salad or steamed greens.

On a weight loss regime?  Skim the skin and eat the fennel infused breast meat only.

 

 

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