Thursday , 5 December 2019
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Roast Chicken with Veggies

Figuring out what to eat can be tough as a diabetic. But this does not mean you cannot enjoy food you like. Just a few preparation and ingredient adjustments can help keep blood sugar in control and taste intact.

P.S. Consume in moderation. Keep a glucometer handy and check before and after meal sugar levels. This way you would know how much you need to eat and when to balance it out.

Read on to know how you can prepare this delicious chicken recipe…

What you need 

  • 1.5 kg whole chicken
  • Fresh herbs like rosemary, celery, coriander, parsley, thyme etc
  • Ground Pepper
  • 2 Lemon, Ginger garlic paste
  • Soy sauce Worcestershire Sauce, Chili Sauce, Schezwan Sauce
  • Whole Cloves and Whole Black Pepper
  • Baby Carrots, Shallots, Baby Potatoes, French Beans, Broccoli etc.
  • Little water

Let’s cook

  1. Clean the chicken, wash and pat dry.
  2. Make gashes so the chicken can absorb all the herbs and flavors.
  3. Make a paste of ginger garlic, soy sauce, worcestershire sauce, chili sauce, schezwan sauce, pepper powder.
  4. Now rub the chicken properly with this paste and make sure to fill the gashes too also rub this paste inside the chicken.
  5. Chop and rub in the herbs.
  6. Stick cloves and whole black pepper in the gash and also inside the chicken. At this time you can also add some filling in the chicken like mince, liver kidney etc which will give an awesome taste to the chicken.
  7. Meanwhile, prepare some veggies for roasting with the chicken like baby carrots, shallots, baby potatoes, french beans, broccoli.
  8. Preheat the oven to 180 degree.
  9. Prepare a roasting tray or pan lightly grease it with olive oil, place the chicken on the pan and arrange the veggies on the side.
  10. Brush the chicken and veggies with unsalted butter/olive oil spread. The amount should be in moderation.
  11. Now pour little water on the roasting pan and place it in the oven and roast for 45 minutes per kilo of chicken plus 20 minutes.
  12. Take out of the oven and cover with foil and let it sit for another 15 minutes.
  13. Remove the skin and carve the chicken and serve with the veggies.Useful tips: 
    – To check if the chicken is cooked, pierce the skin between the thigh and breast – the juices should be clear.
    – If using the pan juices to make gravy, pour into a jug and allow to stand for a few minutes. The fat will float to the top and can be removed with a spoon before making the gravy, this will be better for a diabetic.
    – Freezing instructions: Suitable for freezing once cooked. For convenience, you can freeze this dish in portions, then defrost in the fridge or microwave and reheat thoroughly until piping hot throughout.

    Bon Appetit!

This yumilicious recipe was submitted by Binita Jitendra

 

 

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