Roast chicken four ways

The ultimate comfort food makes a satisfying dinner then doubles for lunches through the week.

by Emily Richards PH Ec.
209 cal Serves 8
Prep time 0h 10m
Cook time 2h 0m
Total time 2h 10m
generic kitchen utensils

Ingredients

Directions

  1. Step 1

    Preheat oven to 400° F (200° C).

  2. Step 2

    Place onion and lemon half in each of the chicken cavities along with 4 of the thyme sprigs. Place on rack in roasting pan. Drizzle with oil and sprinkle with pepper and remaining 2 sprigs of thyme.

  3. Step 3

    Roast in oven for 1 hour. Cover lightly with foil and continue roasting for about 20 minutes or until thermometer inserted in thigh reaches 170° F (80° C). Set aside to rest.

  4. Step 4

    Enjoy the chicken alongside your favourite side dishes. Then remove skin and bones from remaining meat and refrigerate.

Tips

  • Use leftover meat (about 4 cups or 1 L from one chicken) in these packable lunches:

  • Chicken and vegetable soup: Add 2 cups (500 mL) chopped cooked chicken and 2 cups (500 mL) frozen diced vegetables to 4 cups (1 L) no salt added chicken broth and heat through before packing in a thermos.

  • Chicken wrap: Stir together 3/4 cup (175 mL) chopped cooked chicken with 2 tbsp (25 mL) hummus and spread over large whole wheat tortilla. Top with lettuce and roll up.

  • Chicken quesadillas: Divide 2 cups (500 mL) of chopped cooked chicken among 4 small whole wheat tortillas. Chop 1 red pepper and 2 green onions and divide over top of chicken. Sprinkle each with 2 tbsp (25 mL) crumbled goat cheese or grated light cheddar cheese. Fold in half and brown both sides in nonstick skillet or grill pan.

Nutritional information

Per serving (1 cup / 250 ml)

Calories
209
Protein
32 g
Sodium
95 mg
Potassium
268 mg
Total fat
8 g
Saturated fat
2 g
Cholesterol
98 mg
Carbohydrates
0 g
Fibre
0 g
Sugars
0 g
Added sugars
0 g

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2016.

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