Lemon and Rosemary Chicken with Roasted Vegetables

This delicious lemony and rosemary roasted chicken is gluten- and dairy-free, and has heaps of seasonal low-carb vegetables as a filling accompaniment.

If you’re looking for a meal that is a bit more substantial you can substitute the vegetables for higher-carbohydrate alternatives such as potatoes, carrots and parsnips.

Ingredients (serves 4)

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• 1 whole free-range chicken (around 1.5kg)

• 2 tbsp extra virgin olive oil

• 1 large lemon

• 4 garlic cloves, crushed

• 2 sprigs of fresh rosemary (or 1 tsp dried rosemary)

• 1 tbsp fresh thyme (or 1 tsp dried thyme)

• 500g cauliflower florets

• 400g celeriac, peeled and chopped

• 1 medium red onion, quartered

• 300g Brussels sprouts, trimmed

• Salt and pepper to taste

Instructions

1. Preheat the oven to 190°C (170°C fan).

2. Prepare the chicken: Rub the chicken with extra virgin olive oil, crushed garlic, salt, and pepper. Stuff the cavity with the lemon halves, rosemary sprigs, and thyme.

3. Roast the vegetables: Place the cauliflower, celeriac, Brussels sprouts, and onion in a large roasting tray. Drizzle with a little extra virgin olive oil, and season with salt and pepper. Toss the vegetables to coat with the oil and seasoning.

4. Roast the chicken: Place the chicken on top of the vegetables in the tray, and roast for about 1 hour and 30 minutes, or until the juices run clear when the thickest part of the chicken is pierced. Stir the vegetables halfway through to ensure even roasting.

5. Rest and serve: Once cooked, remove the chicken and cover it with foil to rest for 10 minutes before carving. Serve the chicken with the roasted vegetables and the lemony juices on the side.

Nutritional Benefits

• Chicken
  Chicken is a great source of lean protein, essential for muscle repair and growth. It also provides B vitamins, particularly niacin and B6, which are important for energy metabolism. Free-range chicken tends to have a higher concentration of omega-3 fatty acids, which support heart health.

• Olive Oil
  Rich in monounsaturated fats, olive oil supports heart health and helps regulate cholesterol levels. It also contains antioxidants, particularly polyphenols, which reduce inflammation and oxidative stress in the body.

• Cauliflower
  As a low-carb alternative to potatoes, cauliflower is packed with vitamin C, which supports immune function, and fibre to promote digestive health. It is also rich in antioxidants and may support cardiovascular health by helping to reduce inflammation.

• Celeriac
  Celeriac is a low-carb root vegetable that provides potassium and vitamin K, both important for heart health and blood pressure regulation. It also contains dietary fibre, supporting digestion and blood sugar control.

• Brussels Sprouts
  Brussels sprouts are an excellent source of fibre, vitamin C, and vitamin K. They support immune function, bone health, and aid in maintaining healthy blood sugar levels due to their low glycaemic index.

• Lemon
  Lemons are rich in vitamin C, supporting immune health and acting as a powerful antioxidant. The acidity of the lemon also helps tenderise the chicken while adding fresh flavour without extra calories.

• Garlic
  Garlic offers antibacterial and anti-inflammatory properties. It also contains allicin, which can help lower cholesterol levels and improve cardiovascular health.

• Rosemary & Thyme
  Both herbs contain antioxidants and anti-inflammatory compounds. Rosemary is known for supporting brain health and improving digestion, while thyme has been shown to have antimicrobial properties and supports respiratory health.