Roast Chicken & Chard

This roast chicken and chard recipe will help to boost your protein for satiety and weight loss while still providing plenty of vitamins, minerals and flavour.  

The chicken breast in this recipe provides most of the energy along with plenty of vitamins B3, B5, B6, choline, phosphorus and selenium. 

The chard provides a healthy dose of vitamin K along with copper, iron, magnesium and potassium while the carrots boost vitamin A.  

Macros 

One serve provides 595 calories, 60 g protein, 33 g fat, 7 g of net carbs and a protein:energy ratio of 4.4.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 4

  • 1 whole free-range chicken (approx. 1.3 – 1.5 kg)
  • Salt and pepper
  • 1 fennel bulb, thinly sliced
  • 2 medium carrots, peeled and cut into 2 cm lengths
  • 400 g chard
  • 1 tbsp butter
  • Juice and zest of a lemon
  • Gravy (optional extra)

Directions 

  • Pre-heat over to 200°C/400°F (bake).
  • Place the chicken in a roasting tray, season with salt and pepper and rub over the skin.
  • Place chicken in the oven for 1 hour.
  • After 1 hour add the carrots and fennel around the edge tossing in the chicken fat. Put back in the oven for a further 20 – 30 minutes.
  • The chicken should be golden and if you tug at the leg it should easily fall off, if not cook the chicken a bit longer. Let the chicken and veggies rest while you make the chard.
  • Heat a large fry pan to a medium heat. Add the butter, when melted add the chard. Toss in the butter till coated. Sprinkle over lemon zest and squeeze over the lemon juice.
  • Plate everything up and enjoy!

Suitable for 

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