Roasted Chicken with Parsnips and Carrots
Healthy, because
Even smarter
Nutritional values
Animal protein from the chicken and vegetable protein from the lentils complement each other perfectly. Our body benefits from the abundance of amino acids, the protein building blocks it needs to build its own protein. Both ingredients also contain a lot of zinc, the trace element that strengthens the body's defences.
Serve the chicken sprinkled with parsley or basil. Both herbs harmonise with the lentil vegetables in terms of taste and provide an extra portion of vitamins, minerals and secondary plant substances.
(Percentage of daily recommendation)
Calorie | 672 cal. | (32 %) | ||
Protein | 66 g | (67 %) | ||
Fat | 32 g | (28 %) | ||
Carbohydrates | 27 g | (18 %) | ||
Sugar added | 2 g | (8 %) | ||
Roughage | 8 g | (27 %) |
Vitamin A | 0.7 mg | (88 %) | ||
Vitamin D | 0 μg | (0 %) | ||
Vitamin E | 2.8 mg | (23 %) | ||
Vitamin B₁ | 0.5 mg | (50 %) | ||
Vitamin B₂ | 0.6 mg | (55 %) | ||
Niacin | 30.5 mg | (254 %) | ||
Vitamin B₆ | 1.8 mg | (129 %) | ||
Folate | 127 μg | (42 %) | ||
Pantothenic acid | 3.3 mg | (55 %) | ||
Biotin | 12.3 μg | (27 %) | ||
Vitamin B₁₂ | 1.1 μg | (37 %) | ||
Vitamin C | 18 mg | (19 %) | ||
Potassium | 1,355 mg | (34 %) | ||
Calcium | 118 mg | (12 %) | ||
Magnesium | 128 mg | (43 %) | ||
Iron | 6.3 mg | (42 %) | ||
Iodine | 36 μg | (18 %) | ||
Zinc | 4.6 mg | (58 %) | ||
Saturated fatty acids | 8.9 g | |||
Uric acid | 445 mg | |||
Cholesterol | 223 mg |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 3 small carrots
- 2 Parsnips
- 3 onions
- 1 whole chicken
- salt
- freshly ground peppers
- 2 Tbsps olive oil (`)
- 2 Tbsps Tomato paste
- 20 ozs Chicken broth
- 5 ozs small green Lentils
- 1 Tbsp honey
- 4 Tbsps balsamic vinegar
- 1 Tbsp Red wine vinegar
Kitchen utensils
Preparation steps
![Roasted Chicken with Parsnips and Carrots preparation step 1 Roasted Chicken with Parsnips and Carrots preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-1-489407.jpg)
Peel the carrots and parsnips and cut into small cubes. Peel the onions and finely chop.
![Roasted Chicken with Parsnips and Carrots preparation step 2 Roasted Chicken with Parsnips and Carrots preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-2-489407.jpg)
Rinse the chicken and pat dry. Season chicken inside and out with salt and pepper. Heat the oil in a roasting pan over medium-high heat and cook the chicken until golden brown on all sides.
![Roasted Chicken with Parsnips and Carrots preparation step 3 Roasted Chicken with Parsnips and Carrots preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-3-489407.jpg)
Remove chicken from the roasting pan. Sauté diced vegetables over medium heat until softened, stirring frequently.
![Roasted Chicken with Parsnips and Carrots preparation step 4 Roasted Chicken with Parsnips and Carrots preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-4-489407.jpg)
Add the tomato paste and cook briefly while stirring, then pour in 2/3 of the chicken stock and deglaze pan, stirring up browned bits from bottom of pan.
![Roasted Chicken with Parsnips and Carrots preparation step 5 Roasted Chicken with Parsnips and Carrots preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-5-489407.jpg)
Return the chicken, breast side up, to the roasting pan. Roast in a preheated oven at 350°F, on the 2nd rack from the bottom, until golden brown and cooked through, about 1 hour 20 minutes, basting frequently with broth.
![Roasted Chicken with Parsnips and Carrots preparation step 6 Roasted Chicken with Parsnips and Carrots preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-6-489407.jpg)
Meanwhile, sort the lentils, rinse and drain. Cover well with water and bring to a boil in a saucepan. Cook uncovered over medium heat until tender but not mushy, 15-20 minutes.
![Roasted Chicken with Parsnips and Carrots preparation step 7 Roasted Chicken with Parsnips and Carrots preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-7-489407.jpg)
Drain lentils in a sieve, rinse with cold water and drain well.
![Roasted Chicken with Parsnips and Carrots preparation step 8 Roasted Chicken with Parsnips and Carrots preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-8-489407.jpg)
After chicken has cooked for approximately 55 minutes, heat the honey in a small pan, then add the balsamic and red wine vinegars.
![Roasted Chicken with Parsnips and Carrots preparation step 9 Roasted Chicken with Parsnips and Carrots preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-9-489407.jpg)
Pour in the remaining broth and the cooked lentils and mix well.
![Roasted Chicken with Parsnips and Carrots preparation step 10 Roasted Chicken with Parsnips and Carrots preparation step 10](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-10-489407.jpg)
Transfer the honey-lentil mixture to the roasting pan and continue to cook until chicken is done (about 25 minutes more).
![Roasted Chicken with Parsnips and Carrots preparation step 11 Roasted Chicken with Parsnips and Carrots preparation step 11](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/roasted-chicken-with-parsnips-and-carrots-preparation-step-11-489407.jpg)
Remove chicken from pan. Season the vegetables with salt and pepper. Serve chicken and vegetables.