Slimming World Friendly Chicken Sunday Roast

roast chicken dinner

roast chicken dinner

This recipe includes all of the usual roast chicken with gravy, vegetables and even roast potatoes, but is almost syn free!

Serves 4

Syns per serving

  • extra easysyn free excluding gravy (5 syns if using the rich gravy recipe)
  • green daysyn free excluding gravy and using chicken as an healthy extra b choice. Add 6 syns if not using chicken as a healthy extra and add the 5 syns for the gravy.
basting chicken

basting chicken

For the roast chicken:

  • One large fresh chicken! (Buy a plain chicken, not a ready roaster or a self baster, as these have oils and fats added.)
  • 2 onions roughly chopped
  • 2 celery sticks roughly chopped
  • 5 garlic cloves crushed
  • Salt and pepper
  • Tumeric powder
  • Mixed herbs
  • Juice of half a lemon
  • Low calorie cooking spray
  1. Pre-heat the oven ready to cook both the chicken and the roast potatoes together at the same time.
  2. Place the vegetables – onion, celery and garlic in a roasting dish and place the chicken on top of the vegetables.
  3. Spray the chicken with the low calorie cooking spray and lemon juice.
  4. Season all over with the salt, pepper, mixed herbs and tumeric.
  5. Cook as per the instructions with the chicken, basting every 15 minutes or so with the juices that have come from the chicken and vegetables.
  6. Check to ensure the chicken is thoroughly cooked and remove from the roasting dish, allowing all of the juices from inside the chicken to run back in to the roasting dish.
  7. Allow the chicken to rest for about 10 minutes ready for carving… which allows time to make the gravy in the same roasting dish.

For the vegetables:

Cook the vegetables in plenty of salted boiling water, as some of the water will be used to make the gravy. In this case we cooked a large florette of broccoli and of cauliflower per person, boiled for about 5 minutes or so… whilst making the gravy at the same time. We also cooked some garden peas and butter beans this time, but choose any vegetables you like.

making the gravy

making the gravy

For the gravy:

  • 100ml of chicken stock
  • 1 desert spoon of cornflour
  • Juice of half a lemon
  • Hot water from the boiling vegetables
  • The remains in the chicken roasting dish!

Make the gravy in the roasting dish that you have just cooked the chicken in, to incorporate all of the flavors from the chicken and roasted vegetables.

  1. Skim as much of the oil from the roasting dish as you can, using a large spoon, and discard the oil.
  2. Place the roasting dish on the hob over a low to medium heat.
  3. Pour in the lemon juice and deglaze… that is… mix the roasted vegetables around the dish to combine the flavors with the lemon juice, and at the same time boil off a little of the liquid, but don’t allow it to boil dry.
  4. Add the chicken stock and continue to deglaze over the hob.
  5. Add the cornflour before too much of the stock has evaporated and mix well into the stock.
  6. By now the liquid should have mostly evaporated and the vegetables and cornflour should be something like a paste… known as a roux.
  7. Ladle boiling water from the vegetables in to the roasting dish, and mix in to the roux, making up to about 500ml.
  8. Strain the gravy mix in to a gravy boat or jug.
roasties pre-oven

roasties pre-oven

For the roast potatoes:

This recipe is almost the same as yogurt coated chips, and differs only in the shape of the potatoes. Make as many as you wish to eat as they are syn free! Though I would advise portion control.

  • Roasting potatoes, peeled
  • Plain fat free yogurt
  • Low calorie cooking spray
  • Salt
  1. Cut the potatoes in to 5cm or so sized cubes and rinse thoroughly.
  2. Place in plenty of cold salted water and bring to the boil and simmer for about 15 minutes or so, until the potatoes are just cooked.
  3. Drain thoroughly and allow to dry on some kitchen paper.
  4. Coat the pan in which you have just cooked the potatoes with a few tablespoon fulls of yogurt, enough to coat all of the potatoes with a thin coating of yogurt.
  5. Place the potatoes back in the pan put on the lid and shake vigorously to coat and also rough up the potatoes.
  6. Spray the backing dish with low calorie cooking spray and place the potatoes on the dish, covering the potatoes again with the low calorie spray.
  7. Place in the oven with the chicken, the potatoes need to roast for about 60 minutes or so until light brown in colour. Turn the oven up for the last few minutes once the chicken roasting dish has been removed and the chicken is resting ready for carving.
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