I love my roast dinners. Roast chicken is one of my favourite. This is a scrummy alternative to the normal way of doing a chicken. I saw it on TV one day wrote the recipe down and have cooked it many times and is a hit with everyone I have given it to.
Its spicy and juicy but you don’t baste it with anything apart from the juices and the marinade, no butter or oil used. Super delicious.
Ingredients
Marinade:
4tbsp lemon juice
3 hot green chillies
2 tbsp finely chopped ginger
2 tbsp chopped garlic
1tsp salt
1 tsp ground coriander
1tsp garam masala
Chicken:
1 whole chicken
1/2 tsp chilli powder
1/2 tsp ground black pepper
Potatoes:
5 medium potatos
3/4 tsp salt
3/4 tsp black pepper
1tsp ground corriander
1tsp cumin
1/2 tsp tumeric
1 tsp chilli powder
Spray oil
Preheat oven to 200 degrees.
1. Skin your chicken. This is very easy and I find if I use a piece of kitchen paper I can get a better grip on the skin to pull it off. Cut the, what I call ankles off and pull the ligaments out of the legs. Once skinned make some deep cuts into the breast and legs.
2. Blend the marinade ingredients together, and rub the all marinade into the chicken. Sprinkle with the pepper and chilli powder over then wrap the chicken up in the foil so completely sealed and chill for 30 mins.
3. Put it in the oven and bake for 1 hour. Then take out and unwrap the foil. Cook for a further 20 mins basting 2 or 3 times until the chicken is .
4. Take it out of the oven wrap the foil back round it and put aside to rest.
Now the potatoes:
Wack the oven up really hot.
1. Peel and cut the potatoes into the size you like them. Par boil them for 10 minutes. Strain them.
2. Put them in a bowl and mix them with the salt and pepper and spray with a the oil. Put them in the baking tray. Roast at the top of the oven for 20 minutes.
3. Mix the spices in a bowl, take the potatoes out of the oven and toss them in the spices, put them back in the tray and cook until crispy.
Serve with whatever veggies you fancy.
Instead of gravy pour the juices from the pan the chicken was cooked in , into a gravy separator, then you can separate the yummy, lemony, spicey, chickeny juices from the fat, and pour over your chicken.
To be honest I am not totally sure how many calories, but as you have removed the skin and therefore most of the fat before cooking I know its not very high. Also as the potatoes are cooked just using a spray of low fat spray oil they are also a lot lower than your normal roasties, how low depends on how many sprays you use I guess!
Anyway give it a go and let me know what you think!