Recipes · British · Main Courses
Roast Chicken
One serving has 511 kcal and 38 g protein, and at least a fifth of a woman's daily need of niacin (98%), pyridoxine (59%), selenium (54%), phosphorus (44%), pantothenic acid (37%) and zinc (34%). Ready in 65 minutes.
- Preparation: 10 min
- Cooking: 55 min
- Makes: 1 serving (218 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein, Low carb
- Contains: dairy, poultry
Ingredients
- 200 g Chicken, whole, raw
- 10 g Butter, unsalted
- 5 g Garlic, raw
- 1 g Lemon zest
- 1 g Salt
- 0.3 g Black pepper
- 1 g Thyme, fresh
Method
- Pat the chicken portion dry and mash the butter with the crushed garlic, lemon zest and thyme leaves.
- Loosen the skin gently and push most of the herb butter underneath it, rubbing the rest over the outside. Season all over with the salt and pepper.
- Roast at 200 °C (400 °F) for 35-45 minutes, basting once halfway through, until the skin is golden and crisp.
- Check the chicken is cooked through: juices should run clear and a thermometer inserted into the thickest part should read at least 74 °C (165 °F).
- Rest for 10 minutes before serving, spooning the pan juices over the top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 511 kcal | 24% |
| Carbohydrates | 2.3 g | |
| Water | 138 mL | |
| Fiber | 0.43 g | 1% |
| Protein | 37.7 g | 79% |
| Tryptophan | 0.42 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.9 g | |
| Leucine | 2.7 g | |
| Lysine | 3 g | |
| Methionine | 0.99 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 38.3 g | |
| Monounsaturated | 14.8 g | |
| Polyunsaturated | 6.8 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 6 g | |
| Saturated | 13.7 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 172 mg | |
| Calcium | 40.4 mg | 4% |
| Copper | 0.12 mg | 13% |
| Iron | 2.1 mg | 12% |
| Magnesium | 43.7 mg | 14% |
| Manganese | 0.18 mg | 10% |
| Phosphorus | 306 mg | 44% |
| Potassium | 412 mg | 9% |
| Selenium | 29.6 µg | 54% |
| Sodium | 530 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 13.7 mg | 98% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 37% |
| Pyridoxine (vitamin B6) | 0.77 mg | 59% |
| Folate (vitamin B9) | 13.1 µg | 3% |
| Cobalamin (vitamin B12) | 0.64 µg | 27% |
| Choline | 123 mg | 29% |
| Vitamin A | 153 µg | 22% |
| Vitamin C | 7.7 mg | 10% |
| Vitamin D (D2 + D3) | 20 IU | 3% |
| Vitamin E | 0.84 mg | 6% |
| Vitamin K | 4.3 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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