SW recipe: Fennel-infused chicken with roasties

EVERYDAY EASY
Serves 4 Ready in about 2 hours

Ingredients:

300ml chicken stock

Zest and juice of 1 unwaxed lemon

2 fennel bulbs, quartered

5 garlic cloves, peeled

small pack fresh thyme

1.5kg whole chicken (without giblets)

Low-calorie cooking spray

4 tbsp finely chopped fresh herbs (such as tarragon, parsley and thyme)

400g pack carrot batons

400g runner beans, trimmed and sliced

300ml chicken stock mixed with 2 level tsp cornflour

For the roasties:

800g floury potatoes, such as Desiree or King Edward, peeled and halved

4 banana shallots, peeled and quartered lengthways

5 garlic cloves, peeled

2-3 sprigs of fresh rosemary

Method:

1 Preheat your oven to 200°C/fan 180°C/gas 6. Put the stock and lemon juice in a large, deep casserole dish and bring to the boil. Add the fennel, garlic and thyme, then the chicken. Spray with low-calorie cooking spray. scatter over 3 tbsp chopped herbs and season. Cook, uncovered, for 1-1/2 hours, or until the chicken is golden and the juices run clear.

2 As soon as the chicken goes into the oven, make a start on the potatoes. Boil for 5.6 minutes, drain, then return to the saucepan and shake to roughen the edges. Spray a non-stick roasting tin with low-calorie cooking spray. Add the potatoes in a single layer and spray with low-calorie cooking spray.

3 Roast the potatoes for 30 minutes above the chicken, then turn them and add the shallots, garlic and rosemary to the tin. Spray with a little more low-calorie cooking spray and bake for a further 30 minutes.

4 Remove the chicken from the oven, cover with foil and leave to rest. Discard the fennel mixture. Increase the oven to 220°C/fan 200°C/gas 7 and cook the potatoes for 5-10 minutes more until crisp and golden.

5 Boil the carrots and runner beans until tender, then drain. Put the stock and cornflour in a saucepan and bring to the boil, stirring to make a gravy. Discard the chicken skin and slice the meat. Divide the chicken, veg and gravy between 4 plates and serve scattered with the remaining herbs and freshly ground black pepper.
Syns per serving: 1/2

 

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If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.

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With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.

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