Classic Sunday roast (Serves 4)

January 23, 2025

1 hr 40 mins

medium

4

This healthier take on the classic roast doesn’t compromise on flavour but keeps things lighter and more nutritious.

By swapping out heavier ingredients and focusing on natural, nutrient-packed foods, this roast is perfect for anyone looking to enjoy a hearty tradition without guilt.

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Ingredients

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	1.5kg free-range chicken (skin removed) or 4 chicken tights
	1 lemon, halved
	4 garlic cloves, peeled
	1tbsp olive oil
	1tsp dried thyme or mixed herbs
	Salt and pepper to taste
	500g carrots, cut into sticks
	500g parsnips, cut into sticks
	300g baby potatoes (skins on)
	200g broccoli florets
	1tsp olive oil for roasting
	1tsp sweet or smoked paprika (optional)
	1tbsp plain flour
	500ml low-sodium chicken stock
	1tsp Worcestershire sauce

Nutritional Information

400 kcal

38g Protein

42g Carbohydrates

11g Fat

Directions

1.

Prepare the Chicken

Preheat the oven to 200°C (180°C fan). Place the chicken in a roasting tray. Stuff the cavity with the halved lemon and garlic cloves. Drizzle with olive oil, sprinkle with thyme, and season with salt and pepper. Roast for about 1 hour 20 minutes, or until the juices run clear when the thickest part of the meat is pierced. Baste the chicken with its juices halfway through cooking.

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2.

Roast the Vegetables

Toss the carrots, parsnips, and potatoes with olive oil, smoked paprika (if using), salt, and pepper. Spread on a baking tray in a single layer and roast in the oven with the chicken for 40-45 minutes, turning halfway through. Steam the broccoli for 5-7 minutes just before serving to retain its nutrients and bright green colour.

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3.

Make the Gravy

Once the chicken is cooked, transfer it to a plate to rest for 10 minutes. Reserve the juices in the roasting tray. Place the roasting tray over medium heat on the hob, sprinkle in the flour, and stir to make a paste. Gradually whisk in the chicken stock, scraping up any browned bits from the tray. Add Worcestershire sauce and simmer for 5-7 minutes until thickened. Strain the gravy into a jug.

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4.