All meals in this series are intended to provide suitable quick, simple and cheap, healthy ideas for those who don’t have much time money or cooking experience.
ROAST CHICKEN SWEET POTATO AND BROCCOLI (5 MEALS)
Detailed Shopping List
Whole Fresh Chicken – Ashfield Farm – 1.8KG – ALDI
Dried Mixed Herbs (Thyme, Marjoram, Parsley, Oregano, Sage, Basil) – 30g TESCO
Sweet Potatoes – Natures Pick – 1KG ALDI
Fresh Broccoli – Natures Pick – 350g ALDI
Garlic Granules Stonemill – 52g ALDi
Light Soy Sauce – Aldi- 150ml ALDI
Squeeze Clear Honey – Grandessa – 340g ALDI
MEASUREMENTS FROM SHOPPING LIST FOR THIS RECIPE
1 Large Chicken
Mixed Herbs (3 tbspn)
Garlic Granules (2 or 3 tbspn)
Broccoli (2 x 350g Crowns)
Sweet Potatoes (1 kg)
Honey (2 tbspn)
Light Soy Sauce (2 tbspn)
METHOD
1. Preheat oven to gas mark 6 or 200 degrees
2. Into a small bowl add and mix together; 2 or 3 tbsp of garlic granules, 1/4 tub of mixed herbs, salt and pepper.
3. Put chicken onto a baking tray then drizzle few drops of olive oil over it, move the chicken around the tray to ensure chicken is covered in oil before piercing the breast skin with a knife and the sprinkling on seasoning from bowl. Then put the chicken in the oven for the first half of the cook; 50 mins
4. Give sweet potatoes a good scrub, stab each one several times with a knife and put in oven for 40 mins or if you’re using a microwave for 8-12 mins or until soft. (Cooking times will vary depending on size of sweet potatoes).
5. Cut the florets from two stems of broccoli (2 x 350g stems) add to steamer and steam for 6-8 minutes or if you’re boiling add to pan of boiling water bring to then boil, then simmer for 6 to 8 minutes.
6. Take out sweet potatoes from oven once cooked – (they should feel very soft and the skins should feel very loose when they’re done) Give them 10 minutes to cool before you attempt to remove skins and be very careful.
7. Remove skin with your fingers or a knife. Chop sweet potatoes into 2cm sized pieces or how you desire, add to bowl, cover, then set aside.
8. Remove chicken from oven once its been in 50 mins turn over so its breast side down, then return to oven fo a further 50 mins.
9. After another 50 mins remove from oven, take chicken off tray onto a plate or board and cover with foil or baking paper and a tea towel and set aside to rest and cool for 15 mins at least (ideally over 30mins so it will be cool enough to pick or carve)
10. Pour all the chicken juices from the tray that the chicken cooked on, all chicken juices into a jug then skim off any excess fat from surface with a ladle or a bent spoon ha!
11. Add 2 tbsps of light soy sauce and 2 tbspns honey to the jug with the chicken juices in and stir with a spoon to create a fierce sauce! (if the amount of sauce you have looks low, simply add some water with a chicken stock cube to top up)
12. After chicken has rested and cooled, carve or pick and serve with veg and pour over that fierce sauce and the meals are ready to serve or store!
STORAGE: MEALS CAN BE REFRIGERATED AND REHEATED WITH SAUCE FOR UP TO 3 DAYS, OR FROZEN AND REHEATED FOR UP TO 3 MONTHS.
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