This is a great meal to do on a Sunday, the chicken leftovers lasted me for another dinner plus two lunches! It is my new “go to” roast dinner. The turmeric is very soothing and helps to reduce gut inflammation. Adding black pepper when consuming turmeric is said to improve the absorption of the turmeric properties, so don’t miss this ingredient!
I recommend putting the carcass from this roast in the slow cooker, making a slow cooked bone broth ready for future recipes. The colour of the spices really makes the broth look a lot more vibrant and warm. My bone broth recipe will be posted soon.
If you still have to reduce or eliminate FODMAPs like me, then reduce or swap out the broccoli and onion and have more green beans.
This serves 2 with lots of left over chicken, alternatively, double the vegetables to serve for 4, and takes 1.5-2hrs to cook, including 30m hands on time.
- 2kg whole free range chicken
- 2tsp turmeric
- 1tsp paprika
- 3tbsp dripping, coconut oil, or avocado oil
- 1 lemon, halved
- 1 red onion, chopped into wedges
- 2 medium beetroot, chopped into wedges
- 1 small head of broccoli, (how prepare broccoli) including stalks
- 125g trimmed green beans, chopped to 1″ pieces
- Salt and pepper
Preheat the oven to 200C/180C Fan/Gas 6. Check any instructions that come with the chicken for the roasting time but as a general rule, cook for 30 minutes per 500g of weight, until the juices run clear.
Remove the chicken from the packet, place in a roasting tin, and remove any string. Remove the giblets if present and include in a bone broth if you make it. Place the lemon halves in the cavity and coat the chicken all over with the turmeric, paprika, dripping and salt and pepper. Place in the oven to roast.
Baste the chicken every half hour with the juices in the tin to keep the chicken breast from drying out.During the last 40 minutes of chicken cooking time, add the beetroot and onion, tucking these underneath the chicken if you can so that they really absorb the cooking juices.
The chicken is ready when it is lifted out of the pan, tipped up and the juices run out clear. Take the chicken out to rest and strain the juices with a fat strainer if you have one. While the chicken is resting, transfer the meat juices into a small pan to reduce and make a sauce to serve alongside the meal. The fat can be stored in the fridge or freezer for use on other meals, and I stir some through the greens before serving.
Boil or steam the broccoli and beans until tender. If you are making the bone broth I mentioned earlier, you can put the vegetable water from this into the slow cooker for even more goodness.
If you are feeling extra hungry, serve the meal with kale or spring greens topped with pine nuts and extra virgin olive oil or more of the chicken fat stirred through.
Just looking at this picture makes me want to eat it all over again! The protein portion looks a bit high here. I was speaking with Stephanie Moore yesterday, and she advises that as a general rule, 50% of the plate should be vegetables/fruits, 30% should be protein and fats, and the other 20% for grains/pseudo grains. These are things like lentils and pulses and starchier veg such as butternut squash. If you are eating starchy carbs such as potatoes and rice, these should not exceed 20-25% of your plate, and shouldn’t be eaten at all if you are trying to rest and heal your gut. These are interchanged with grains and pseudo grains. This balance is quite difficult to achieve when also excluding FODMAPs! Fortunately, once my microbiome is stronger, I can start reintroducing FODMAP foods one at a time, and my body should start to cope with them again – yay!
Happy eating, Bee 🐝