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Rosemary Conley's balsamic roast chicken
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If you're after a lighter roast dinner option, try Rosemary Conley's delicious diet roast chicken recipe. Only 124 cals and using cheap chicken thighs, it's a winner all round!
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Serves: 4
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Prep time: 10 mins
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Cooking time: 30 mins
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Total time: 40 mins
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Skill level: Easy peasy
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Costs: Cheap as chips
Ingredients
You can also roast a whole chicken using this method - just increase the remaining ingredients proportionately and roast in the oven at 190°C, 375°F, Gas Mark 5, allowing 20 minutes per 450g/1lb plus 20 minutes extra.
- 4 chicken thighs, skin removed
- 2 tbsps good-quality balsamic vinegar
- 1 red onion, finely chopped
- 2 garlic cloves, sliced
- 2 fresh sage leaves
- 2 red peppers, deseeded and cut into quarters
- 2 tbsps chopped fresh parsley
- salt and freshly ground black pepper
Method
- Preheat the oven to 200°C/400°F/Gas Mark 6.
- Place the chicken pieces on a non-stick roasting tray. Drizzle balsamic vinegar over, then sprinkle with the onion and garlic and season. Add the sage leaves and red pepper quarters, then pour 150ml of water into the base of the roasting tin.
- Roast in the centre of the oven for 30 minutes, basting every 10 minutes to prevent the chicken from drying out. Sprinkle parsley over and serve with new potatoes and fresh vegetables.
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Nutritional information per portion
- Calories 124(kcal)
- Fat 4.3g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
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