Italian Roast Chicken - Operation Transformation
Serves 2 (each serving contains approximately 450 kcal)
1.5kg whole chicken (serving 100g cooked chicken per person - the remainder can be used for the rest of the week in wraps, sandwiches and salads)
2 fresh rosemary sprigs
2 garlic cloves
2 teaspoons softened butter (10g)
1 teaspoon Italian seasoning (5g)
3 large carrots
250g baby new potatoes
sea (optional) and freshly ground black pepper
Remove the chicken from the fridge 1 hour before you plan to cook it and discard any packaging. Dry well inside and out with kitchen paper, then stuff the cavity with the lemon that you have cut in half and the rosemary.
Preheat the oven to 190°C/375°F. Peel the garlic, then use a garlic crusher or the fine side of a box grater if you find that easier. Mix with the butter and Italian seasoning in a small bowl until evenly combined and then season with plenty of freshly ground black pepper. Smear all over the skin and put into a roasting tin that it fits snugly into.
Place the chicken in the oven and roast for 1 hour and 20 minutes or until the chicken is cooked through and golden brown. To check that the chicken is fully cooked, pierce the thigh with a skewer - the juices should run clear and be piping hot and there should be no pink meat.
Peel the turnip and carrots and cut both into small dice, then put into a pan fitted with a petal steamer and place on a medium heat to cook for 20-25 minutes or until tender.
Meanwhile, steam the potatoes with a pinch of salt (optional) in a petal steamer inserted into a saucepan over a medium heat for 15-20 minutes or until completely tender.
Remove the chicken from the oven and cover loosely with tin foil and a clean tea towel and leave to rest while you finish preparing the vegetables. Mash the turnip and carrots together until you have a smooth mash, then season with plenty of pepper.
Carve the chicken into slices and arrange 100g on each plate with the potatoes and turnip & carrot mash to serve. The remainder can be used in sandwiches, salads and other recipes in the plan that use cooked chicken.